Deadlift
A.) [email protected]~70%, 3x6-12(-30 to 50)
B.) 5 RM(+10)
Evil wheels: 2 sets
WOD: 4 rounds
DB snatch x 10 each R/L
50 yard single arm farmer walk
Goblet squats x 10
200 m run
RM
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Back squats
A.) [email protected]~70%, 1x6-12(-20#)
B.) 5x5(+5)
SLDL:
A.)[email protected]~60% of CDL
B.) 3x5(+5)
WOD:
100y x 2 (1 min rest b/w)
80y x 2 (45 sec rest b/w)
60y x 4 (30 sec rest b/w)
40y x 4...
Power cleans
A.) 5 attempts to find heavy single
B.) 5x3(+5)
WOD: 5 rounds
KB snatch x 5 R/L
KB 1 arm thruster x 5 R/L
Prowler sprint x 30 yards(15/15) hi/low
RM
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A.) push press:[email protected]%
B.) strict press: 3x5(+5)
Chin-ups: 2xME
DB upright rows: 2x10(-15)
WOD: 10 to 1
True push-ups
DB push press
Ball slams
RM
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Bench press
A.) [email protected]% of 3RM
B.) 3x5(+5)
2 arm DB rows: 2x10(-10)
BB upright rows: 2x10(-20)
WOD: "Helen"
3 rounds
400m run
21 KB swings
12 pull-ups
RM
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Back squats
A.) [email protected]% of 3 RM
B.) 3x5(+5)
SLDL: [email protected]% of last week
WOD: 5 rounds
Farmer walk x 50 yards
Double unders x 15
OH walking lunges x 10
Double unders x 15
Rest 1 min
RM
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