26 Oct WOD- Monday, Oct 27

We are starting the first 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 a): Wendler Week 1:

Bench Press
(% based on 90% of 1rm)
x5 @ 65%
x5 @ 75%
x max reps @ 85%

WOD: “Hunter”

Run 800 m
21-15-9
Pull-ups
Wall balls
Run 800m

Lv1: 16/10 @ 9 ft
Lv2: 20/14 @ 9 ft
Lv3: 20/14 @ 10 ft

*morning and noon class do 4, 200 m runs= 800m

Night class do 2, 400 m runs =800 m

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