Thanks to the almost 30 members that came out for our Halloween WOD & Party on Saturday morning! There were some amazing costumes and lots of fun was had by all!
Strength
Push Press (Wendler Week 3)
**ALL PERCENTAGES BASED ON WORKING MAX (90% OF 1RM)**
Warm-up: 5-5-3
5 reps @ 40% of working max
5 reps @ 50%
3 reps @ 60%
Working sets: 5-3-1+
5 reps @ 75%
3 reps @ 85%
1+ (at least 5 but as many as possible with good form) @ 95%
Conditioning
*Compare to Tuesday 8/25/15*
AMRAP 15 minutes:
7 Power Cleans (135/95)
5 Push Press
3 Push Jerk
200m Run / 250m Row
*Use same weight for all barbell movements and for entire 15 min*
*There should be a clear difference between your push press and push jerk!*
*May count 1 rep for every 100m run/125m rowed in last round*