Holiday Schedule Note:
We will be closed this Thursday with modified holiday hours Friday, Saturday and Sunday. Please make sure to check the schedule for all updates.
A. Take 20 minutes-
Cycle 2: Deadlift
Wendler(Plus) Week 2:
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 90%x max reps (Aiming for 7 reps or more on week 2)
Plus Sets: 90%x3x3: rest 1 minute between sets
**If you completed Cycle 1 in full, add 10lbs to your old 1rm. This new estimated 1RM will be what you will base all your percentages from for the new cycle! We will be testing the 1RM upon the completion of this 2nd cycle.
E.M.O.T.M for 10 minutes
Box Jump overs 24/20″ – 10-9-8-7-6-5-4-3-2-1
KB swings 70/55lbs – Max reps
*Score is total number of swings completed in 10 – 1 minute rounds
**Compare score to 6.10.13
Wod explained: Starting with 10 box jump overs in the first round, once you have completed all 10 immediately move on to the KB swings. Complete as many KB swings as possible in remaining time left in the first minute. On round 2 or minute 2, perform 9 box jump overs, then complete as many KB swings in time remaining, on round 3 or minute 3, complete 8 box jump overs… this cycle continues until you have reached round 10 and have to complete only 1 box jump over before spending the remaining last minute with the KB.
C. Bonus Round: Optional
E.M.O.T.M: 8 Rounds
30 ON/ 30 OFF
Beg: Box Assisted HS holds
Int: Box Assisted HS pushups
Adv: Wall Assisted HS pushups