WOD

Monday 4-27-15

 

Warm Up: This week starts our second cycle of  Wendler’s method, for this cycle you will use the same 1RM’s that were used for last cycle but you will add 10 lbs to the lower body exercises (front squat & deadlift) and 5 lbs to the upper body exercises (push press & incline bench press)

Wendler’s 5-3-1 Strength Workout

Front Squat 65% x 5, 75% x 5, 85% x 5+

Skill: Ring Dip

WOD: 21-15-9
Back Squat (205,145)
Ring Dip

After Bash: Pick your Midline Exercise…
1.) 50m Handstand Walk for Time
2.) Accumulate 2:00 in L-Sit for time

 

Travel WOD: 21-15-9
Weighted Squat

Static Dips.

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Saturday 4-25-15

 

Warm Up: Coaches Choice

Skill:

WOD movements

WOD: “Angie” For Time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

After Bash:

It’s a benchmark, put it on the board, recover

Travel WOD:

“Angie” For Time:

100 Pull Ups

100 Push Ups

100 Sit Ups

 

100 Squats

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Friday 4-24-15

 

Warm Up Coach’s Choice

Skill: Burpee Box Jump

WOD: Every Minute On the Minute for 20 Minutes:
Odd: 5 Deadlift (315/225)
Even: :4 Burpee Box Jump

After Bash: 50M Bar Front Rack Lunges AND

AMRAP in 2 minutes Sit-ups

Travel WOD:

Every Minute On the Minute for 20 Minutes:
Odd: 10 Suitcase Deadlift
Even: :40 Burpee Jump Over an Object

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Thursday 4-23-15

 

Warm Up: This is our unloading week in the Wendler cycle

Wendler’s 5-3-1 Strength Workout

Incline Bench Press 40% x 5, 50% x 5, 60% x 5

Skill:

WOD movements

WOD:

21-15-9-15-21
DB Hang Clean (45,35)
DB Push Press
Toe to Bar

After Bash:

2 Minutes Max Calories on Rower

Travel WOD:

 

21-15-9-15-21
DB Hang Clean (45,35)
DB Push Press
TTB or Knee Raise

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Wednesday 4-22-15

 

Warm Up: - This is our unloading week in the Wendler cycle

Wendler’s 5-3-1 Strength Workout

Deadlift 40% x 5, 50% x 5, 60% x 5

Skill: Burgener Warm Up

WOD:

On The Minute x 8 – 3 Snatch (65% of 1 Rep Max)
Rest 3:00
On The Minute x 8 – 3 Clean & Jerk (65% of 1 Rep Max)

After Bash: - 200m box push

Travel WOD:

On The Minute x 8 - 5 Alternating Single Arm Dumbbell Snatch

Rest 3:00

 

On The Minute x 8 – 5 DB Clean & Jerk

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