Clinton Hill, East Williamsburg – CROSS TRAINING


b) Ladies Night – Thursday, June 23; 6:45-7:45 WOD, followed by wine.
Williamsburg Grand Opening June 18th

 Strength / Skill

Cycle 3 Week 2 of Wendler:
So we are adding 10lbs to our training max number for this cycle. You will look back to the date of 03/24/16 or you can try 04/07/16.Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done benching 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#

C3W2: Bench Press (70% of TM+10#, 80% of TM+10#, 90% of TM+10#)
3 at TM+10 x 70%,
3 at TM+10 x 80%,
3 or more at TM+10 x 90%,Training Max is 90% of your 1RM. So take 70% 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)

DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
12min cap:
*finish the first round under 1:30. 2nd round by 4:00+/-.

QOD – Favorite Documentary?