WOD
A.1 Wendler Bench – Week #4, Cycle #3, De-Load Week- Do Not Go Heavier
5 x 40%, 5 x 50%, 5 x 60% and 10 x 50%
A.2
30 Ab Mat Sit Ups
Run 100M
30 Ab Mat Sit Ups
Run 200M
30 Ab Mat Sit Ups
Run 300M
30 Ab Mat Sit Ups
Run 400M
30 Ab Mat Sit Ups
Run 500M
30 Ab Matt Sit Ups
Run 600M
30 Ab Mat Sit Ups
Run 700M
30 Ab Mat Sit Ups
Run 800M
30 Ab Mat Sit Ups
Run 900M
30 Ab Mat Sit Ups
Run 1,000M
Post loads and times to comments.
WOD
A.1
5 Power Snatch OTM x 5 @80% of new 1RM
A.2
Partner WOD
50-40-30-20-10
Wall Balls #30/#20
Power Cleans #135/#95
Post loads, partners and times to comments.
WOD
A.1 Wendler Deadlift, Week #4, Cycle #3, De-Load Week
40% x 5, 50% x 5, 60% x % and 50% x 10
A.2
“Surfer on Acid”
3 Rounds
Run 400M
21 Burpees
Post times to comments.
WOD
A.1 Wendler Press – Week #4, Cycle #3, De-Load Week
40% x 5, 50% x 5, 60% x 5 and 50% x 10
A.2
EMOM for as long as possible
7 Thrusters #75/#55
7 Pull Ups
7 Burpees
Post rounds to comments.
A.1 Wendler Back Squat- Week #4, Cycle #3- De-Load Week
40% x 5, 50% x 5, 60% x 5 and 50% X 10
A.2
Running
1,600M
1,200M
800M
400M
Rest 1/2 the time it takes to complete the previous run.
Post overall time to comments.
Partner WOD
6 Rounds
14 Power Cleans #195/#135
Run 74M (Each)
40 Burpees
divide work however you choose.
Post partners and times to comments.