WOD (Workout of the day) Blog:
A:Deadlifts
1x10 at 50%, 1x6 at 60%, 2x5 at 70%, 3x5 at 75%
B: Bench Press:
Using your 3 rep max from lweek #!,
Remove 10% and perform a 7x4
If you didn't come in week #1, then establish a 3 rep max.
C: Test max set of banded strict pull ups Test max set of strict chest to deck push ups
3 min on 1 min off x 3
30 GHD sit-ups 20 BBJO 24"/20"
AMRAP WBs
Rest 4 mins
2 mins on 1 min off x 3
20 GHD sit-ups 10 BBJO 24"/20"
AMRAP WBs
Rest 4mins
1 mins on 1 min off x 3
10 BBJO 24"/20" AMRAP WBs
5 rounds of 4 mins to complete
800m/700m row
AMRAP DU with the remaining time
Rest 2 mins after each round
n teams of two: Switching every round
A: 8 rounds of 15 Power snatch at 135/95 15 C2Bs
Rest 3 mins
B:4 rounds 30 crossovers 5 ring muscle ups
Rest 3 mins
C:2 rounds 40 WB 40 GHD sit-ups
Every three minutes for 8 rounds try and complete the following:
1 Round of DB(50/35) DT + 3 X ( 1 wall walk + 3 Wall facing HSPU)
Score is total rest
*DT = 12 Deadlifts, 9 Hang cleans, 6 push jerks
A:Deadlifts
1x10 at 50% 1x8 at 55% 1x6 at 60%, 4x5 at 70%
B: Bench Press
Using your 3 rep max from last week #!,
Remove 15% and perform a 5x5
If you didn't come in week #1, then establish a 3 rep max.
C: 4x AMRAP banded pull ups
4 x AMRAPpush ups