Announcements
- YOGA WITH LAUREN STARTS WEDNESDAY NIGHT AT 8PM and Sundays at 9AM!
- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE
- LADIES NIGHT: BIGGER AND BETTER on Saturday March 22 6pm start.CLICK HERE
- FREE Olympic Lifting 101 on Saturday March 22 1pm-2:30pm, CLICK HERE
SWOD
Wendler Program Notes:
-
Determine your “base number”. Base number= 90% of your 1RM.
-
“+” denotes do that number of reps and then as many as you can until failure
Deadlift: 3×5
Set 1: 5 reps at 65% of base number
Set 2: 5 reps at 75% of base number
Set 3: 5+ reps at 85% of base number
WOD
Buy in: 30 KB Swings (53/35)
3 Rounds of:
7 Power Cleans
5 Front Squats
3 Jerks
Cash Out: 30 KB Swings
RxA: 155/115
Rx: 135/95