Coach Mark congratulating Alicia after a gutsy performance on 14.5
Announcements
- Easter Egg Hunt and Basket Donation on Saturday April 19th! CLICK HERE
- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE FIRST 10 SIGN UPS WILL HAVE AN EXTRA SESSION WITH HENRY ROJAS!
- B.STRONG LLS Man of the Year FUNDRAISER WOD SATURDAY May 17th!
SWOD de-load
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
Back Squat: 3×5
Set 1: 5 reps at 40% of base number
Set 2: 5 reps at 50% of base number
Set 3: 5 reps at 60% of base number
WOD
AMRAP 15 min
10 Push-ups on med ball (20/14)
10 med ball cleans (20/14)
10 box jumps (24/20)
10 box step ups w/med ball overhead (20/14)
200m run w/med ball