26 January 2012
Thursday
WOD
5-3-1 Wendler Back Squat
If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 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 #1 is 5 reps at 75% 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.
THEN….
Complete as many rounds as possible in 10 minutes:
5 Any Way Overhead (M: 185 lbs, W: 125 lbs)
7 Box Jumps
9 Push Ups
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
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“You hit homeruns not by chance but by preparation.”
Roger Maris
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What a WOD today! I’m feeling great after that one-Level II 65lbs/18′box/knee push-ups 8 rounds even.
LOVED this one!! Felt A LOT better than yesterday after detoxing my body lol.
Level 2 – 7 rounds 85#, 24″ box
Great job 12 o’clock class! Nice mix/display of shoulder to overhead technique.
You looked like you were really enjoying it LOL!@Bob
Finished my very first WOD:
Level I modified: 55lbs/18″ box/pushups. 6 rounds completed,+5+6
Still learning how to write this stuff down. Thanks for your help Liz!!! 8:30 class was cool.
level 2 -5 rounds 53#s 24″: situps instead of pushups
6 plus another round -2 push ups (which i did anyway)45 lbs.
Missed yesterday and today…not sure how but got a flu with 100 temp. I am aiming to go tomorrow morning for my last CFA WOD until I return.
6 rounds + 5 overhead (all @ 95#) + 7 box jumps + 7 pushups
6 rounds RX. Good lil ten minute amrap. Great way to start the mornin.
8 rounds even! 95# and 24 inch box.
5 rounds + 2 overhead @ 135lbs great work out what happened to the 1700 hr. class kinda thinned out
Level 2: 5 rounds plus 2 jerks at 53#. Used the 18 inch box. 6 pm class did a fantastic job!
As I am gimmped up, I had to do the WOD 1 armed which provided for some really good midline training. Used primarily Push and split Jerks on STO @ 70#, 24″ box, and 1 arm push-ups(kneeling primarily). 5 and 2/3 plus 1 push-up. Really happy that I was able to box jump without pain to shoulder.