24 Nov WOD- Tuesday, Nov 25

We are re-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/ cycle 2 (add 5# to all percentages):

Back Squat
(% based on 1RM)
x5 @ 65%
x5 @ 75%
x max reps @ 85%

WOD:

3 rds
30 KB Snatch
100 m One arm Farmer carry with KB

Lv1: 35/18
Lv2: 44/25
Lv3: 55/35

Finisher:
Accumulate 3 min L-Sit hang

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

1. Overhead Tissue Smash
2. T-spine smash
3. Banded Heel Cord- Anterior Approach

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