15 Nov WOD- Sunday Nov 16

We are finishing 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:

Make-up one of the lifts you missed this week: Bench press, back squat, front squat, strict press or deadlift
(% based on 90% of 1RM)
x5 @ 75%
x3 @ 85%
x max reps @ 95%

WOD: 8 min AMRAP

4 Pendlay Rows
3 Power Snatch
2 Overhead Squats

Lv1: 65/45
Lv2: 95/65
Lv3: 115/75

Finisher: Tabata Sit-ups

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

1. Overhead Tissue Smash
2. T-spine smash
3. Tricep Extension Smash

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