Nutrition Q&A Session — Saturday, March 26th – FREE!
WOD for Monday 032111 – Click Here For Today’s Schedule
Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets: Perform 5 reps @75%, 3 reps @85%, max reps @95% “working 1RM”
4 Rounds For Time:
100m Sandbag “Waiters Walk” (50/30)
35 Sandbag Squats
Post Back Squat Loads Number of Rounds Completed to Comments
For the strength segment, we are starting Week #3 of the Wendler 5-3-1 Program (more details here). “Working 1RM” is defined as 90% of your current 1RM. If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. Note: 1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”. However, you should not be going to absolute failure on this last set.
For the Metcon, carry a Sandbag directly overhead with arms outstretched for the “Waiters Walk”. At the 100m mark, carry the bag however you wish and perform 35 below parallel squats. Guys, use a 50lb (large insert) bag. Ladies, use a 30lb insert. Try not to throw the bags on the ground…we want them to last 🙂
ENDURANCE WOD tonight at 6pm!
Come see what Coaches Erin and Paul have in store 🙂