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10.24.2014

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DSC_0705Please welcome out October On-Ramp graduates to the community. Lynn, Tom, Paul, Victor, Katelyn, Daniel, Elizabeth, and Kelly (Liliane and Hugo not pictured) will be slaying WOD along side you.

Warm-up Drills
I. Run 400m
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

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“J.T.”
21-15-9 Reps of
Handstand Push-ups
Ring Dips
Push-ups

Notes: Athletes looking for additional sting to today’s workout are encourage to attempt deficit handstand push-ups and/or clapping push-ups. Get some…

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

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Samy Daghir

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