Clinton Hill, East Williamsburg – CROSS TRAINING


Ladies Night – Thursday, June 23; 6:30-7:30 WOD, followed by wine


Cycle 3 Week 1 of Wendler:
So we are adding 10lbs to our training max number for this cycle. You will look back to the date of 04/02/16 or you can try 04/07/16.

Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done pressing more than 4+ times in their history should find a 5rep max.

*Anyone get more then +9reps on C2W3 should increase the training max to 12.5#

C3W1: Shoulder Press (65% of TM+10#, 75% of TM+10#, 85% of TM+10#)

5 at TM+10 x 65%,
5 at TM+10 x 75%,
5 or more at TM+10 x 85%,

Training Max is 90% of your 1RM. So take 65% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.

*Put your final weight and reps in Wodify

WOD (Time)

Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 min:

10 Pull ups
10 Thrusters (95#/ 65#)

*Should be able to do the first 2-3 rounds unbroken!

QOD –┬áJoke Day!