WOD
A.1 Bench Press Wendler- Week #1 Cycle #2- Add #5 to your TW
5 x 65%, 5 x 75%, 5 x 85% and 10 x 50%
A.2
“Eric”
15 Barbell Burpees #85/#60
Run 400
12 Barbell Burpees
Run 400M
9 Barbell Burpees
Run 400M
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WOD
A.1
Squat Snatch OTM x 12 @75%
Clean & Jerk OTM x 12 @ 75%
A.2
Row 1,000m
Immediately followed by:
21-15-9
KB Swings
Burpees
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WOD
A.1 Deadlift Week #1 Cycle #2 Wendler. Add #10 to TW.
5 x 65%, 5 x 75%, 5+ x 85% and 10 x 50%
A.2
15 Minute AMRAP
9 Deadlifts #225/#155
12 HR Push Ups
15 Box Jumps
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WOD
This the beginning of the second cycle of Wendler. To factor your weight for the next 4 weeks take the TW you have been using for the last cycle which was = to 90% of your 1RM and 5lbs for the Press and Bench Press. You will add 10lbs to your TW for the Deadlift and Squat.
A.1 Press 65% x 5, 75% x 5, 85% x 5 and 50% x 10 of TW+#5
A.2
10 Rounds
Row 200M
10 GHDSU/20 Ab Mat Sit Ups
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WOD
A.1 Back Squat – Wendler Week#4 De-Load
5 x 40%, 5 x 50%, 5 x 60% and 10 x 50%
A.2
15 Minute Partner AMRAP
5 Power Snatch #115/#80
10 Wall Ball
One Partner rest while other completes a round.
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Partner WOD
4 Rounds
50 Wall Balls
10 Power Cleans #185/#135
6 Rope Climbs
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