WOD – Wed, Aug 24
Beast River Fitness – WOD
Back Squat (553 / 555+
%: 40,50,60 / 65,75,85)
-Beginning of the Wendler cycle. Athletes should be able to complete all sets and reps. Use a Working max of 90%.
-Take 90% of your max and use that to make %s.
-If your true max is 100 = your Working Max is 90.
-Take %s based off 90.
-If the %s are too heavy for good form take off 5-10%.
-The + means athletes should do MAX reps on the last set. Aim for a couple more. Varies athlete to athlete.
150 Singles + 20 Burpee Step-ups (alt.legs)
75 DU + 15 Box Jumps
25 Criss Cross Singles + 10 Burpee Box Jumps
Criss Cross Doubles.
30/24″ for Box Jumps and BBJ