A.1 Week #3 Wendler Deadlift
5 x 75%, 3 x 85%, 1+ x 95% and 10 x 50%
A.2
10 Minute AMRAP
20 Wall Ball
10/8 Ring Dips
Row 250M
Post loads and rounds to comments.
A.1 Press – Week #3 of Wendler
5 x 75%, 3 x 85%, 1+ x 95% and 10 x 50%
A.2
Tosh Sprints-Row if weather is not cooperating
3 Rounds
Run 200M
Rest Equal Time
Run 400M
Rest Equal Time
Run 600M
Rest Equal Time
A.3
4 x 10 GHDSU
Post loads and times to comments.
A.1 Back Squat – Week #2 Wendler
70% x 3, 80% x 3, 90% x 3+ and 50% x 10 of TW= 90% of 1RM
A.2
“The Chief”
5 Rounds
3 Minute AMRAP
3 Power Clean #135/#95
6 Push Ups
9 Air Squats
Rest 1 Minute
Post loads and times to comments.
100 Toes 2 Bar
Then….
42 Thrusters #100/#70
Run 800M- Each partner runs
30 Thrusters
Run 400M
18
Thrusters
Run 200M
Post partners and times to comments.
A.1 Bench Press Wendler Week # 2
3 x 70%, 3 x 80%, 3 x 90% and 10 x 50% of TW = 90% of 1RM
A.2
Row 1,000M
30 Wall Balls
15 Burpee Pull Ups
Row 500M
20 Wall Balls
10 Burpee Pull Ups
Row 250M
10 Wall Balls
5 Burpee Pull Ups
**If it is not raining this will be a Run of 800M, 400M and 200M in place of the prescribed row.
A.3
100 x 4 count Flutter Kicks
Post loads and times to comments.