WODS

23 08 2017 – Wednesday – Bench Press

Bench Press (Wendler) 5 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
5@ 65% 5@ 75%, 5+@ 85%
—————
METCON
21-15-9
KB Bench Press 16/12
Abmat Sit Up
Push Up
Dbl KB Snatch
Dbl KB Push Press

22 08 2017 – Tuesday – Pull Up

SWOD
4×5 Wgtd Pull Up
—————
4×4 Push Press
—————
METCON
AMRAP 10
200m Shuttle (4x50m)
20 Dbl KB C&J 24/16
10 Wall Ball
20 Box Jump Over 20″

21 08 2017 – Monday – Back Squat

Back Squat (Wendler) 5 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
5@ 65% 5@ 75%, 5+@ 85%
—————
METCON
3RFT
50 Goblet Squat 24/16
7 BMU (15C2B)
10 HAng Power Clean 70/47

17 08 2017 – Thursday – Chin Up

SWOD
1) 4×5 Wgtd Strict Chin Up
2) 5×5 Bent Over Row

METCON
70/21/21
60/18/18
50/15/15
40/12/12
30/9/9
20/6/6
10/3/3
Lunge
Pull Up
AbMat Sit Up

15 08 2017 – Tuesday – Run Forest, Run!

CONDITIONING
E2MOM 10
200m Run

METCON
AMRAP 4
21 Hang Power Clean 70/47
21 Wall Ball
21 Double Unders
2min Rest
AMRAP 4
15 Hang Power Clean
15 Wall Ball
15 Double Unders
2min Rest.
AMRAP 4
9 Hang Power Clean
9 Wall Ball
9 Double Unders