A.1 Wendler Deadlift, Week #4, Cycle #3, De-Load Week
40% x 5, 50% x 5, 60% x % and 50% x 10
A.2
“Surfer on Acid”
3 Rounds
Run 400M
21 Burpees
Post times to comments.
A.1 Wendler Press – Week #4, Cycle #3, De-Load Week
40% x 5, 50% x 5, 60% x 5 and 50% x 10
A.2
EMOM for as long as possible
7 Thrusters #75/#55
7 Pull Ups
7 Burpees
Post rounds to comments.
A.1 Wendler Back Squat- Week #4, Cycle #3- De-Load Week
40% x 5, 50% x 5, 60% x 5 and 50% X 10
A.2
Running
1,600M
1,200M
800M
400M
Rest 1/2 the time it takes to complete the previous run.
Post overall time to comments.
6 Rounds
14 Power Cleans #195/#135
Run 74M (Each)
40 Burpees
divide work however you choose.
Post partners and times to comments.
A.1 Wendler Bench- Week #3, Cycle #3- Next week will be a true de-load week
5 x 75%, 3 x 85%, 1+ x 95% and 10 x 50%
A.2
In Teams of 2:
5 Rounds
40 Wall Balls
30 Box Jumps
20 Toes 2 Bar
partition however you like.
Post loads, partners and times to comments.