26 Sep WOD- Wednesday, Sept 27

WEEK 3 Progressive Whole 30: Cut out DAIRY + GLUTEN + SUGAR + LEGUMES “This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).”

Strength:

Deadlift
Wendler wk3
Take 90% of 1 rep max then,
75%x5
85%x3
95% x max reps

Accessory Strength:

4 sets (15 min)
-Bent over Row (reverse grip) x 10
-Glute Bridges (on floor) x 8-10

WOD:

for time
40/30 Cal Bike
40/30 Cal Row
800 m Run

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