Announcements
- 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
- We now use SUGARWOD to track our fitness, and compare between two gyms! CLICK HERE
- Kids Room is now available at the Mission Gorge location! CLICK HEREto read more
- Body Comp’s make up dates are:
- Wed October 14th for Mission Gorge
- Tuesday October 20 for Miramar
- 4-8pm for both locations
SWOD: Week 8 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
Strict Press: 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
20-15-10-5 HSPU
5-10-15-20 KB Swings (70/53)
*40 Double Unders (80 singles) after each round
Rx: Kipping HSPU allowed
RxA: Strict HSPU