Last week of Wendler – Mon 2.20.17

 In W.O.D.

This is a deload week of Wendler, and currently the last week of Wendler planned, at least till after the Open.  This week’s Day 4 – Power Cleans will be on Thursday, instead of Friday.

Strength: Back Squat 3-3-3-3-3

Conditioning: As many rounds as possible in 12 minutes:
– 5 Strict Pull Ups (Performance: Chest to Bar, Fitness: rx’d as strict as possible, Health: Ring Rows)
– 10 Push Balls (Performance: 20/14# to over 10′, Fitness: 24/14# to 10/9′, Health: 14/10# to 9/8′)
– 10 Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health: as high as possible)


*Optional Strength:  Wendler Week 4 Day 1:
– Back Squat
40% x 5
50% x 5
60% x 5

*Important note: in the 4th week (your deload/ back off week), you should NOT be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training.


The CrossFit Open begins this Thursday!  Click HERE for more information.  For those interested, we are going to form a team.  For those not-so-interested, we are still going to program the Open workout for the entire gym.  We do this for several reasons.  1) so we can remain a community and do it together.  2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!

The Open is Fun!  And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him!  If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!


And, this February Sweat Angels is partnering with Guiding Eyes for the Blind to help the blind by caring for their trusted guide dogs. Every 3 check-ins provides a bowl of food for a guide dog in training. #guidingeyes

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