Daily WOD

Bench Press Week 1  Cycle 2
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
then
3×10 @ 50-60% of 90% 1RM

*On the final set you MUST get MORE THAN 5 reps
**Add 5#’s to your 1RM from last cycle before calculating 90% and working weights. If 1RM wasnt used last cycle, use Estimated 1RM based off of 1’s week work (Weight x reps x .0333 + weight)
GP WOD:
AMRAP 8 minutes
10 Dumbbell Snatch (alternating) 45/25#
10 Bentover Rows 45/25#
10 Dumbbell Push Press 45/25#
OP WOD:
AMRAP 8 minutes
10 Dumbbell Snatch (alternating) 45/25#
10 Renagade Rows 45/25#
10 Dumbbell Thruster 45/25#

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December 14, 2014

Monday 12.15.2014

Bench Press Week 1  Cycle 2 Wendler 5’s Warm up […]
December 12, 2014

Saturday 12.13.2014

GP WOD: Teams of 2 5 rounds for time of: […]
December 11, 2014

Friday 12.12.2014

Bench Press Week 4 Wendler Deload 5 reps @ 40% […]
December 10, 2014

Thursday 12.11.2014

Front Squat 3-3-3 ascending GP WOD: AMRAP 10 10 Power […]