Strength Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then (main site wod 4/3/17) 6-9-12-9-6 reps, for time of: Burpee Over Bar Front Squat, 185/135 lbs* Chest-to-bar Pull-up *Yes I know your legs are sore from the week. Remember there are the weights that you CAN lift, the weights…
Strength/Skill EMOM 10 Minutes 3 Clean and Jerks 135/95 5 Bar Facing Burpees (note: not alternating) Then (compare to 4/13/16) Complete as many rounds as possible in 15 mins of: Run, 400m 5 Squat Cleans, 185/125 lbs Handstand Walk, 50 ft Buyout Alternating Dumbbell or Kettlebell Press. 5 x 10 Use two dumbbells or kettlebells…
Strength
Wendler Bench Press Cycle Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%
Then
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Buyout
Bench Press 4 x 8
Strength/Skill Take 15 Minutes to determine 3 rep me power clean. (NOTE: 3 rep and 1 rep are very different things.) Then (compare to 4/13/16) As many reps in 12 mins as you can of: Box Jump, 30/24 in, 1 min Sumo Deadlift High-pull, 115/85 lbs, 1 min Box Jump, 30/24 in, 2 mins Sumo…
Strength
Wendler Squat Cycle Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%
Then
5 rounds for time of:
10 Chest to Bar Pullups
20 Kettlebell Snatches, 24/16 kg
15 Box Jumps, 24/20 in
Buyout
4 x 8 Pause Squats
(hold 3 seconds at the bottom)
Strength/Skill Wendler Press Cycle week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Run, 800 m 40 Shoulder-to-Overheads, 95/65 lbs 40 Power Snatches, 95/65 lbs 40 Box Jumps, 39/24 in 40 Sumo Deadlift High-pulls, 95/65 lbs 40 Pull-ups Run, 800 m Work in teams of 2 and use only one bar…
Wendler Deadlift Cycle week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Tommy V
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
M 115-lb. thrusters, 15-ft. rope
F 75-lb. thrusters, 15-ft. rope
Time cap: 20 minutes
Buyout
Take care of your hands 
Strength/Skill 5:00 EMOM of: 3 T&G Squat Snatches* *Begin at 60% of 1RM Snatch and add weight each minute. (no pressouts) Rest Exactly 2 minutes 1XME UB T&G Power Snatches @ 80% of heaviest weight used for above Then 5 rounds of the following 3min AMRAP of the following: 400m run – max wallball shots,…
Strength
Wendler Bench Press Cycle Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Run 800m
20 TTB
10 Squat Cleans 225/135# (do not exceed 85% of max)
20 TTB
Run 800m
Buyout
4 x 5 Narrow Grip Bench Presses
100 reps banded triceps press
While the video focuses on banded cleans the buyout is for just pulls. We will build to banded cleans later. Watch this video as the coaching and purpose for banded work is outstanding. Strength/Skill Every 2:00 for 8:00- 5 T&G Power Clean & Push Jerks @ 75% of 1RM Power Clean & Push Jerk (no…
