Monday, March 2, 2020

New month new goals

030220 WOD

We are starting month two of 5/3/1. Remember to add 10 pounds to your 1 RM back squat and deadlift. For your press you will add 5 pounds to 1 RM.

A. Warm-up: Coach’s choice

B. Wendler Month 2 Week 1 

(Back Squat)

Warmup Sets:

5 @40%

5 @50%

3 @60%

Working Sets:

5 @65%

5 @75%

5+ @85%

*Add 10lbs from last month’s 1 RM*

For Time:

30-20-10

Wall Balls @20/14

*200m Run after each completed set* (Row 250 meters if raining or 12/10 cal bike)

Cooldown: 

Quad Smash with roller x1:30 Per Side 

>>Modifications will be given