(215) 291-2968 Tuesday - May 21, 2019

WOD 091012: The Honeymoon Is Over


The honeymoon is over and Lesha is back. Joe you can turn the water back on now… no really 😉 and change back  the Jo-vem logo with an “N” not a “J”. Just Kidding! If you have not done a high bar back squat in the past 4 weeks use your old 3 RM for

The honeymoon is over and Lesha is back. Joe you can turn the water back on now… no really 😉 and change back  the Jo-vem logo with an “N” not a “J”. Just Kidding!

If you have not done a high bar back squat in the past 4 weeks use your old 3 RM for all sets. If you have a recent high bar back squat 3RM use 75-85% of that number. This methodology in percentages should be true for most of your lefts if you have been working out at least 4 times a week consistently.

If you are ever in doubt about your max efforts in your lifts please ask your Coach on staff for any guidance and keep working hard!

Strength WOD:

High Bar Back Squat

3-3-3-3

(same weight for sets across)

Conditioning WOD:

10 Minute AMRAP

5 Push Ups

10 Kettlebell Swings (32/24kg)

10 Wallball Shots (20/14#) 10Ft

5 Push Ups

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