WOD Mon Oct 15, 2018

Part 1: establish training max back squat

Next week we are going to start a Wendler cycle, so over the course of this week we will need to establish a training max for the following lifts: back squat, deadlift, press, and bench press.

You can determine your training max by working up to a one rep max while maintaining good form. This is not a competition one rep max, where some deviation in form may be justifiable. It is a training one rep max; quality of movement is more important than the number on the bar.

If you are new to lifting, or if you otherwise would prefer to not go for a one rep max, work up to a 3 or 5 rep max instead, and then use a one rep max calculator (click here) to convert the 3 or 5 rep into an estimated one rep.

Write down or commit to memory your training max back squat. Ask the trainer if you have any questions.

Then…

KB Swings
Pushups
KB Goblet Squats
Pullups

20/16/12/8/4

Option 1: 55/35
Option 2: 35/25; ring rows 25/20/15/10/5 instead of pullups
Option 1+: 70/45

Then (optional)…

10 burpees
10 cals

AMRAP in 4 minutes