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% x 5, 75% x 5, 85% x MAX REPS (minimum of 5 reps!) 

W.O.D.

"JT"

For Time 

21 - 15 - 9

Handstand Push-Ups or Push Ups

Ring Dips or Box Dips

Push Ups or Banded Tricep Push Downs (these are spicy!)

TUESDAY 

Endurance WOD

For Time 

50 Double Unders or Singles

25 Toes to Bar or V-Ups

5 Power Snatch @ 60% of 1 Rep Max or Moderate Weight

40 D.U. or Singles

20 TTB or V-Ups

4 Power Snatch

30 D.U. or Singles

15 TTB or V-Ups

3 Power Snatch

20 D.U. or Singles

10 TTB or V-Ups

2 Power Snatch

10 D.U. or Singles

5 TTB or V-Ups

1 Power Snatch

WEDNESDAY 

Bench Press 65% x 5, 75% x 5, 85% x MAX REPS (minimum of 5 reps!)

Every Minute on the Minute for 12 min

3 TOUCH and GO Sq. Cleans 

ADD WEIGHT EVERY 3 Minutes!!! Go by FEEL.  Talk to your Coach about weight.  OWN THE MOVEMENT!!!

W.O.D. 

ALL OUT 2 Rounds For Time:

Row 250m

10 x Burpees over the Rower

12 x Wall Ball Shots (20/14)

THURSDAY 

Deadlift 65% x 5, 75% x 5, 85% x MAX REPS (minimum of 5 reps!)

W.O.D.

Every 2 minutes Perform:

3 x Muscle Ups or STRICT Pull-up as high as possible or Ring Pull-Up (rings shoulder height)

5 x Squat Snatch (115/55)

FRIDAY 

OPEN GYM / RECOVERY DAY 

SATURDAY 

Strict Press 65% x 5, 75% x 5, 85% x MAX REPS (minimum of 5 reps!)

"Coe"

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover

10 Rounds For Time 

10 x Thrusters (95/65)

10 x Ring Push Ups (rings 6" from the floor)

SUNDAY 

"Wilson Garage WOD"

For Time 

100 Deadlifts (225/135)

Every time you release the barbell OR stop Moving for more than 3 Seconds you will perform your remaining number of deadlifts in Push-Ups.  Do this until you've attained 100 total deadlifts at your desired weight.  FORM as ALWAYS is PARAMOUNT.  Good Form is NOT the goal.  GREAT FORM is the GOAL.  Come in.  Test your form.  Test your Resilience.  Get Fit.

 

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