WOD 12 November 2010

5/3/1 Press

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

Max rounds in 7 minutes of:

4 handstand push ups

5 broad jumps

Advanced: do ring handstand push ups

Beginner: do piked handstand push ups

All levels set up two targets six feet apart for your broad jumps and try to make each jump at least six feet or as far as possible.