Strength:
Wendler Week 3
Strict Press
5-3-1
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
Then:
3 rounds of:
3 rope climb
50 air squats
200 m run
** The Open kicks off THIS Friday! If you haven’t signed up for our Friday Night Lights make sure to do that this week! This is a great community event to participate in as well as be able to push yourself and have some fun while doing it! The clipboard to sign up is on the whiteboard and if you have any questions ask one of the coaches!
WOD:
AMRAP 7min x 3
15 push press (95/65)
20 front rack lunges
30 double unders
rest 5 min between AMRAPS
Accessory:
Tabata 20s work / 10s rest for 4 min
min 0-2: weighted hanging knee raise (14/10)
min 2-4: weighted ab mat sit ups (14/10)
