WENDLER 5/3/1 Note-

Take the 90% of your 1 rep max and add 10lbs to it for the Deadlift & Back Squat while adding only 5lbs to the Strict & Bench Press.  This will be the new, slightly heavier number we will be basing our lifts off of!!!

(For Example:  Bench Press 1 Rep Max - 225lbs.

90% is 202lbs.

This Month instead of going off 202, the athlete would add 5lbs and the percentages would be from 207.  Obviously if you have ANY questions, just ask the Coach!)

 

MONday

Back Squat 

65%x5, 75%x5, 85%x5 or More

 

WOD

10 min AMRAP

30 x Double Unders or Singles

6 x Hang Power Cleans from just below the knee (155/105)

 

(extra credit - 100 body weight lunges)

 

Tuesday

 

Teams of 2

800m run (done together)

3,000m row (partition as needed)

100 T2B (Partition as needed)

400m run (done together)

 

Wednesday

 

Bench Press

65%x5, 75%x5, 85%x5 or More

WOD

2min AMRAP 

5 x Thrusters (115/75)

3 x Front Squats

REST 1 MINUTE

2min AMRAP

5 x Push Press

3 x Front Squats

REST 1 MINUTE

5 x Thrusters

3 x Push Press

 

Thursday

Deadlift

65%x5, 75%x5, 85%x5 or More

WOD

14 min EMOTM

ODD - 3 x Squat Snatch @ 50% of your 1RM or a light to moderate weight 

EVEN - 3 x Muscle Ups or Pull-Ups or Ring Rows with a 3 second top hold!!!

 

Friday 

 

REST DAY - Come in and WORK ON DOUBLE UNDERS and HIP/SHOULDER MOBILITYYYYYY!!!!  Seriously, come in and work on it!

 

Saturday 

Under The Lights @ 7P.M. !!!!

"The Hopper" Throwdown!!!  Come in to WOD and Hang after!

 

But if you Can't Make it -

Partner WOD

For Time:

Row 2000m and finish "Karen"

Complete as a team

150 Wall Ball Shots (20/14)

Every Time the Minute Changes One Partner Rows 150m

If you finish the wall balls or the 2000m first then just finish whatever remaining work you have left!  GOOD LUCK!

 

Sunday

 

"Nancy"

 

5 Rounds For Time

400m Run

15 x Overhead Squat (95/65)

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