Daily WOD

Bench Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps

GP WOD
21-15-9
Power Snatch 75/55#
Pull-ups

OP WOD:
21 Power Snatch 95/65#
21 Burpees
21 Pull-ups
15 Overhead Squats 95/65#
15 Burpees
15 Pull-ups
9 Squat Snatch 95/65#
9 Burpees
9 Pull-ups

 

Nice purple Nano’s

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