09 Oct WOD- Friday, Oct 10

Tomorrow Fitness Wave is coming to kick off our Paleo Challenge with the first weigh-in! Don’t forget to come if you reserved a spot! For more details click here.

WOD Prep with Yasmen: How to prep your body for the WOD

1. Barbell Calf Smash
2. QL Warm-Up and Stretch
3. Banded “Z”

We are on the third week of the Jim Wendler’s 5/3/1 strength training program in conjunction with metabolic conditioning. This is going to be great for those of you who are looking for a consistent strength training cycle. In participating in the cycle, it is very important that you track your reps and weights and read up on the details of the cycle here. If you are not following the cycle, not a problem, you can still do the strength sets and reps with everyone else!

Strength: Wendler Week 3:

Back Squat
(% based on 90% of 1rm)
x5 @ 75%
x3 @ 85%
x1+ @ 95%

->super set with:

Weighted Pull-ups
4×5
Lv1:
Negative Pull-ups
Lv2: Strict @ BW

WOD: “Mo’ Beta”

3 rds for time
400 m run
21 sit-ups
12 Burpee Pull-ups

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