Warmup: 500 M Row, Squat Prep and normal prep for DL
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Strength:
3 Attempts to find a 10 Rep Max Deadlift
On these strength portions this week...most of you went through the last Wendler Cycle. You should have your #'s written down as to how many reps you did on the "PLUS" or "Max Reps" sets. This should easily tell you what weight to attempt for a 10 Rep Max. Be smart...you only get three attempts after you've done your warm up sets (minimum of 3).
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WOD: For time
20-20-20-20-20 Foot Walking Overhead Lunges 45 # plate/ 25 # plate
50-40-30-20-10 Ab Mat Sit Ups*
*set up an Ab mat - put a mark 10 ft away... lunge to the mark and back...then do 50 Ab Mat Sit Ups, lunge again 40, etc....
---------
Strength:
3 Attempts to find a 10 Rep Max Deadlift
On these strength portions this week...most of you went through the last Wendler Cycle. You should have your #'s written down as to how many reps you did on the "PLUS" or "Max Reps" sets. This should easily tell you what weight to attempt for a 10 Rep Max. Be smart...you only get three attempts after you've done your warm up sets (minimum of 3).
-------------------
WOD: For time
20-20-20-20-20 Foot Walking Overhead Lunges 45 # plate/ 25 # plate
50-40-30-20-10 Ab Mat Sit Ups*
*set up an Ab mat - put a mark 10 ft away... lunge to the mark and back...then do 50 Ab Mat Sit Ups, lunge again 40, etc....
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