WEEKEND SCHEDULE:
Saturday 10/31: No 8am class; come to our 9am Halloween WOD & Party! Prizes awarded for best Individual and best Group (up to 4 people) costume. We’ll provide coffee & fruit, feel free (but don’t feel obligated) to bring something to share!
Sunday 11/1: 1) Yoga 9:30-10:45am — it’s not too late to sign up for the remaining 3 classes, still a great deal at $32! Just sign up here. 2) OPEN GYM 11:00am-12:30pm! We’re working hard to find some open gym time for you guys. Everyone is welcome, please just sign-in when you arrive.
Strength
Back Squat (Wendler Week 3)
We are on our 3rd week of the Wendler cycle for Back Squat. All percentages for this cycle are based on a “WORKING MAX” that is calculated by taking 90% of your actual or best estimated 1RM. If you did not do Weeks 1 or 2, talk to a coach if you have any questions about how to calculate your working max.
**ALL PERCENTAGES BASED ON 90% OF 1RM, NOT ACTUAL 1RM**
Warm-up: 5-5-3
5 reps @ 40% of working max
5 reps @ 50%
3 reps @ 60%
Working sets: 3-3-3+
5 reps @ 75%
3 reps @ 85%
1+ (at least 1 but as many as possible WITH GOOD FORM) reps @ 95%
Conditioning
Kettlebell Ladder (AMRAP – Reps)
AMRAP 9 minutes:
1 KB Swing – RIGHT
1 KB Clean – RIGHT
1 KB Front Squat – RIGHT
1 KB Push Press – RIGHT
1 KB Swing – LEFT
1 KB Clean – LEFT
1 KB Front Squat – LEFT
1 KB Push Press – LEFT
***Increase reps by 1 each round***
Record total reps completed (chart in Wodify for reference).
Rx: 53/35