Sara V. (and hula hoop).
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Deadlift 5-5-5+ (20 min)
2. Press 5-5-5+ (20 min)
If you know your one-rep max for these movements, multiply it x .9 to find your Wendler working 1RM (1RM x .9 = W1RM). Warm up with the following percentages of your W1RM: 40% x 5, 50% x 5, 60% x 3.
Your work sets are also a percentage of your W1RM. Today we do 65% x 5, 75% x 5, 85% x 5+ (get five reps, then continue to get as many reps as you can; stop at 10).
If you don't know your 1RM, do six sets of five reps to determine a five rep max (5RM), and then apply the following formula to determin an estimated 1RM (E1RM) you can use going forward: weight x reps x .0333 + weight = E1RM. For next week, take 90% of your E1RM to determine your W1RM.
3. Finisher: Four rounds for time of 10 Muscle clean and strict press (use your press 60% weight) 10 Sit-ups (GHD sit-ups or tuck crunches)
NOTE: If you plan on doing Lurong Paleo Challenge WOD #4 (thruster and T2B chipper) in class on Friday, skip this finisher and do the cash-out instead. By the same token, if you do today's finisher, do NOT do WOD #4 tomorrow. If you need to, you can make it up during Open Gym on Saturday or Sunday (results must be submitted by Sunday at 11:59pm).
4. Optional cash-out: Four rounds not for time of 10 Alternating dumbbell biceps curls 10 Cossack squats (5/side alternating)