WOD
A.1 Wendler Bench- Week #3, Cycle #3- Next week will be a true de-load week
5 x 75%, 3 x 85%, 1+ x 95% and 10 x 50%
A.2
In Teams of 2:
5 Rounds
40 Wall Balls
30 Box Jumps
20 Toes 2 Bar
partition however you like.
Post loads, partners and times to comments.
WOD
A.1
Power Clean 10 Minutes to Find new 1RM
Power Snatch 10 Minutes to Find new 1RM
A.2
6 Rounds
4 DB Lunges
6 DB Front Squats
8 DB Push Press
Run 200M
A.3
300 Flutter Kicks
Post new 1RM’s and times to comments.
WOD
A.1 Wendler Deadlift – Week #3, Cycle #3
75% x 5, 85% x 3, 95% x 1+ and 50% x 10
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
Post loads and times to comments.
WOD
A.1 Wendler Press – Week 3, Cycle 3
5 x 75%, 3 x 85%, 1+ x 95% and 10 x 50%
A.2
10 Minute AMRAP
5 Squat Clean and Jerk#135/#95
10 Toes 2 Bar
15 Box Jumps
A.3
3×1 Minute Weighted Planks #45/#25
Post loads and rounds to comments.
WOD
A.1 Wendler Back Squat- Week 3, Cycle 3
75% x 5, 85% x 3, 95% x 1+ and 50% x 10
A.2
4 Rounds
Run 400M
15 Chest 2 Bar Pull Ups
15 Target Burpees
Post loads and times to comments.
