Thursday
WOD

PART 1: Wendler 5-3-1

Wendler Shoulder Press
If you are on week #1: Set #1 is 5 reps @ 65% of your “working” onerepmax.Set#2is5reps@75%. Set#3is5reps(ormore) @ 85%. If you are on week #2: Set #1 is 3 reps @ 70% of your “working” onerepmax. Set#2is3reps@80%.Set#3is3reps(ormore) @ 90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” onerepmax. Set#2is3repsat85%. Set#3is1rep(ormore)@ 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 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 #1 is 5 reps @ 65% of your “working” onerepmax.Set#2is5reps@75%. Set#3is5reps(ormore) @ 85%. If you are on week #2: Set #1 is 3 reps @ 70% of your “working” onerepmax. Set#2is3reps@80%.Set#3is3reps(ormore) @ 90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” onerepmax. Set#2is3repsat85%. Set#3is1rep(ormore)@ 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

10 Rounds of:
25 Meter Sprints
Rest as needed (walk back to start)

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Teen Class Special
Ages: 13-17 

Sign up during the month of December and receive
1/2 OFF your first month!
Regularly priced at $50. Must sign up to start classes no later than January 1, 2013.

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