WODS

17 09 2018 – Monday – Deadlift

SWOD
Deadlift
8 @ 80%, 6 @ 85%, 4 @ 90%
(Based off 90% of 1RM)
———————-
METCON
2RFT

500m Row
15 SDHP (50% BW)
500m Row
15 Thruster

14 09 2018 – Friday – Bench Press

SWOD
Bench Press
8 @ 80%, 6 @ 85%, 4 @ 90%
(Based off 90% of 1RM)
———————–
METCON
4RFT

500m Row
10 Power Clean @ BW
15 Knees to Elbow

12 09 2018 – Wednesday – Back Squat

SWOD
Back Squat
8 @ 80%, 6 @ 85%, 4 @ 90%
(Based off 90% of 1RM)
———————–
METCON
3RFT

20 Deadlift 70/47
15/10 Cal Air Bike
20 Double KB Reverse Lunge 24/16
15/10 Cal Row

7 09 2018 – Friday – Deadlift

SWOD
Deadlift
10 @ 65%, 8 @ 75%, 6 @ 85%
(Based off 90% of 1RM)
———————
METCON

20 Clean + Jerk
1000m Row
20 Clean + Jerk

(Use same load as Mon/Wed)