THURSDAY
WOD
 

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

Ifyouareonweek#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#2is5repsat50%. Set#3is5repsat60% (No max 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

Ifyouareonweek#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 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max 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 Death by Burpee

Add one burpee on the minute for as many minutes as possible. When you can’t complete your number during the minute, you are done
CAP AT 15 MIN.


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31 Heroes WOD
This Saturday, August 4, 2012
CrossFit Imperial Valley
9:00 AM – 10:00 AM

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

Please show your support. Register, donate and come out Saturday August 4th to CrossFit Imperial Valley and WOD for these fallen heroes.

Copy and paste this link into your search bar and it will direct you to our personal event registration at CFIV:

 http://www.31heroes.com/location/?gym=38
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