WOD
A.1
Power Clean 5 x5 @ 85% of new 1RM
A.2
10 Rounds
10 Ground to Overhead #95/#65
20 Ab Mat Sit Ups
Post loads and times to comments.
WOD
A.1 Wendler Deadlift- Week #1, Cycle #4
Add 30lbs to your original TW.
65% x5, 75% x 5, 85% x 5+ and 50% x 10
A.2
Run 5 x 600M
Rest 1:1
Post loads and total time to comments.
WOD
A.1 Wendler Press – Week #1, Cycle #4, Add 5lbs to previous TW. This is the 4th cycle. You should have added a total of 15lbs to your original TW which is = to 90% of your 1RM.
65% x5, 75% x 5, 85% x 5 and 50% x 10.
A.2
5 Rounds
6 Power Snatches #135/#95
12 Box Jump Overs
Post loads and times to comments.
WOD
A.1 Wendler Back Squat- Week #1, Cycle #4- Add 10lbs to previous TW. This should 30 total lbs added to your original TW which is 90% of your 1RM
65% x 5, 75% x 5, 85% x 5 and 50% x 10
A.2
10 Rounds
3 Power Clean #155/#105
6 Burpees
9 Squats
Post loads and times to comments.
Partner WOD
Run 800M
6 Rounds
10 Chest 2 Bar
10 Front Squats #165/#115
10 Burpees
Run 800M
Run together then alternate Rounds
Post partners and times to comments.
