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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
Strict Press: 5/3/1
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
PARTNER WOD
Partner 1: 30 seconds of Thrusters (95/65)
Partner 2: 30 seconds of Thrusters
Partner 1: 30 seconds of Front Rack Lunges (95/65)
Partner 2: 30 seconds of Front Rack Lunges
5 Rounds (10 mins total)
Only 1 partner working at a time,
Score=Total number of reps for the team