Nutrition Q&A Session — Saturday, March 26th – FREE!

WOD for Monday 032111 – Click Here For Today’s Schedule
Back Squat
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95% “working 1RM”
–Rest–
4 Rounds For Time:
100m Sandbag “Waiters Walk” (50/30)
35 Sandbag Squats

Post Back Squat Loads Number of Rounds Completed to Comments
For the strength segment,  we are starting Week #3 of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  Note:  1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”.  However, you should not be going to absolute failure on this last set.

For the Metcon, carry a Sandbag directly overhead with arms outstretched for the “Waiters Walk”.   At the 100m mark, carry the bag however you wish and perform 35 below parallel squats.  Guys, use a 50lb (large insert) bag.  Ladies, use a 30lb insert.  Try not to throw the bags on the ground…we want them to last 🙂

ENDURANCE WOD tonight at 6pm!
Come see what Coaches Erin and Paul have in store 🙂

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 26th – (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout and Q&A — This Saturday!
USA Weightlifting Referee Clinic — Sat, April 30th
Bull City Barbell Open — Sat, May 31st