Week 2 Wendler - remember 90% of of new 1RM
Deadlifts 2x 5 warmup reps 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go or max reps) AMRAP - 12 min ***SUPER Rx 10 goblet squats 70# 10 box jumps 30# 50 DU Rx 10 goblet squats 53# 10 box jumps 24" 30 DU L2 10 goblet squats 35# 10 box jumps - 20" 15 DU L1 10 goblet squats 18# 10 box jumps/step ups - 18/12 45 JR
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Thursday October 3
WOD - Chipper Rx 800m run 40 PP 105/75# 10 sit-ups 400m run 30 burpees 20 sit-ups 200m run 20 Power Cleans 105/75# 30 sit-ups 100m run 10 Manmakers 100/60# 40 sit-ups L2 800m run 40 PP 85/55# 10 sit-ups 400m run 30 burpees 20 sit-ups 200m run 20 Power Cleans 85/55# 30 sit-ups 100m run 10 Manmakers 80/40# 40 sit-ups L1 400m run 40 PP 65/35# 10 sit-ups 200m run 30 burpees 20 sit-ups 100m run 20 Power Cleans 65/35# 30 sit-ups 100m run 10 Manmakers 60/20# 40 sit-ups Wednesday October 2
Week 2 Wendler - remember 90% of new 1RM Bench Press - 5 warmup reps x 2 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go for max reps)c AMRAP - 15 min (same kb for all) Rx 4 Turkish getups 53/35 10 KB SDLHP 20 KB Swing 40 KB Russian twist L2 4 Turkish getups 35/18 10 KB SDLHP 20 KB Swing 40 KB Russian twist L1 4 Turkish getups 26/ 9 10 KB SDLHP 20 KB Swing 40 KB Russian twist |
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