7/15/15

WEDNESDAY

Strength: Deadlift (First week of Wendler)

  • 5 x 55% (warmup)
  • 5 x 65% (warmup)
  • 5 x 75%
  • 5 x 80%
  • 5 x 85% +++ as many reps as possible
    • Add 10 lbs to previous max OR...
    • Use new max if you maxed on July 1st for your 95%

MetCon: AMRAPS - Work on skills

  • 2 Minute AMRAP: Max Total Double Unders
  • 1 Minute Rest
  • 2 Minute AMRAP: Max Total Sit-ups
  • 1 Minute Rest
  • 2 Minute AMRAP: Max Distance Handstand Walk/Hold
    • Doesn't count towards score, work on technique
  • 1 Minute Rest
  • 2 Minute AMRAP: Max Total Toes-to-Bar
  • 1 Minute Rest
  • 2 Minute AMRAP: Max Total Calories on Rower
    • Score Double Unders + Sit-ups +Toes-to-Bar + Calories

Post-Workout: 2 Rounds of:

  • 10 Reverse Push-ups
  • 10 Scorpions each side