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