Announcements
- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE FIRST 10 SIGN UPS WILL HAVE AN EXTRA SESSION WITH HENRY ROJAS!
- FRIDAY NIGHT 7PM CLASSES HAVE BEEN ADDED!!!
- B.STRONG LLS Man of the Year FUNDRAISER WOD!
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: 3×3
Set 1: 5 reps at 75% of base number
Set 2: 3 reps at 85% of base number
Set 3: 1+ reps at 95% of base number
then, Push Press 5×5, rest 1 min in between. AHAP
WOD
AMRAP 10 min
3 reps of “CrossFit 858 Ninja Complex”
5 box jumps (30/24)
“CrossFit 858 ninja complex”
1 forward roll (sub roll onto back then rock onto feet)
1 burpee under bar into
1 toes to bar into
1 bar muscle up (sub 2 CTB pull-ups)
*rx also = unbroken
CrossFit 858 Ninja Complex:
[yt]http://www.youtube.com/watch?v=H2rBmXZWZr8[/yt]