Thursday
WOD 

PART 1: Wendler 5-3-1 Wendler Shoulder Press

If you are on week#1: Set#1is5reps@65%of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. Ifyouareonweek#2: Set#1is3reps@70%of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. If you are on week#3: Set#1is5repsat75%of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is5repsat50%. Set#3 is 5 reps at 60%(Nomax reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN… 5-3-1 Wendler Back Squat

If you are on week#1: Set#1is5reps@65%of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. Ifyouareonweek#2: Set#1is3reps@70%of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. Ifyouareonweek#3: Set#1is5repsat75%of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is5repsat50%. Set#3is5repsat60%(Nomax reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

PART 2: WOD

8 Rounds of Tabata Mash-Up:
Squat / Push-Up

NOTE: 1 Round is 20 sec of Squats, 10 sec rest, 20 sec of Push-Ups, 10 sec rest. So , 16 total rounds of tabata, alturnating between squats and push-ups on each 20 sec work interval.

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