WOD: TUE, FEB 11, 2014

We are doing the Wendler this week everyone.  We worked on your 1RM for the past 2 weeks to get your max.  You are supposed to take 90% of your 1RM and all your percentages for the Wendler will then be calculated on the 90% of all your 1RM.  This is a 4-week program.  Then we will do it again.  Please make sure your calculations are ready when you get to the box as we will probably not have the time with our busy classes.  Thanks.

 If you did not have the chance to participate, that's ok.  You can get in on it the next time around.  You will not miss out on strength - it will just be the same reps as the Wendler.  Also, Fridays, will be open days for any that you may have missed and need to make up.  If you have any questions, please don't hesitate to ask.

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STRENGTH

SHOULDER PRESS 3X5

OR

WENDLER (90% of 1RM Shoulder Press)

-- 5X65% OF 90% -- 5X75% OF 90% -- 5X85% OF 90%

(HAVE YOUR CALCULATIONS READY GUYS - WE WON'T HAVE TIME TO DO THIS WITH THE BUSY CLASSES)

 

SKILL

HSPU

 

CONDITIONING WOD

OPEN WOD 12.5

7 MIN AMRAP

3-6-9-12-...

THRUSTERS 100/65

CHEST-TO-BAR PULLUPS