141003 ~ CompWOD WOD 1

Wendler Week 1 Day 3

 Strength:

**All %'s are based off of your Training Max (TM)**

Backsquat

Every 90s x 6 min.

5 x 5 @ 75%

then..

Front Squat

Every 90s x 3 min

70% x 3

80% x 3

90% x 3+

Bench Press

Every 90s x 3 min

70% x 3

80% x 3

90% x 3+

Conditioning:

2014 CompWOD Open

WOD 1

11 min Cap

1200m Row or 1200m Run

with remaining time:

10 Shoulder to Overhead (135/95#)

20 Double Unders

- Rest 1 min -

Then...

1 min ME MU (or Banded MU Progressions)

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russians

 

 

 

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