160511

Coach Ian and Coach WW featured on yesterday’s ROMWOD. #SwoleAndFlexy 

WEDNESDAY

STRENGTH

160511STRENGTH

Wendler Week 3 Strict Press

*use 90% of actual 1RM to calculate percentages, then add 5 pounds (2nd cycle)


1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

WOD

160511WOD
For time:
21 KB Snatch (R), Blue/Pink
21 KB Snatch (L), Blue/Pink
21 Pull-ups
15 KB Snatch (R), Blue/Pink
15 KB Snatch (L), Blue/Pink
15 Pull-ups
9 KB Snatch (R), Blue/Pink
9 KB Snatch (L), Blue/Pink

ACCESSORY WORK

A. 3 x max reps of Matador Dips, rest as needed
B. 100 Banded Tricep Extensions
C. 50 Barbell Curls w/ Back to Wall

BASEFIT

WOD

160511BF
EMOM x 21 minutes of:
minute 1 = 5 Pull-ups + 10 Push-ups + 15 Air Squats
minute 2 = 200 meter Run
minute 3 = 20 Hollow Rocks
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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