This is Week 4 of the Wendler 5/3/1 program: Deload week. You will see WOD’s posted this week with moderate weights and references to percentages from your Strength Cycle worksheet. In order to properly deload and gain the benefits from your last three week’s work on the Strength Cycle, we’d like you to think of this week’s WODs as accessory work to the Strength Cycle. If we wouldn’t have called it out you may not have noticed a difference in the programming, but we want you to realize the plan behind the program.
Warm Up
instructor Led
20 Jumping jacks
10 squats
over the fence
under the fence
duckwalk
10 V sit
10 Back ext
Arm stretches
Skill
Group OHS PVC and light bar
WOD
3,6,9…6,9,12…9,12,15…12,15,18…15,18,21
OHS, T2B, Burpee
After Party
Trainer Choice