31 Oct WOD- Saturday, Nov 1

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: Wendler Week 1:

Make Up- pick one:
Back squat, front squat, deadlift, press, bench press
(% based on 90% of 1rm)
x5 @ 65%
x5 @ 75%
x max reps @ 85%

Benchmark WOD: “Filthy Fifty”

50 Box jumps
50 Jumping pull-ups
50 KBS
50 W. Lunges
50 K2E
50 Push press 45#
50 good mornings 45#
50 wall balls
50 burpees
50 Double unders

LV1: dirty thirty
Lv2: flippin’ forty

WOD Prep with Yasmen– How to prepare your body for the WOD

1. T-spine smash
2. Couch Stretch
3. Banded Heel Cord- Anterior Approach

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