Strength and Endurance 9/16 – 9/22

Strength WOD’s:

Strength Programing this week will be the Same exercises on the same day as last week. The
differences will be that this week all sets will be 3 reps (Still max reps on set 3).

#1. Shoulder Press
3 x 70%
3 x 80%
3+ x 90%

5 x 15 Dips
5 x 10 Chin Ups

#2. Deadlift
3 x 70%
3 x 80%
3+ x 90%
5 x 12 Romanian DL
5 x 15 Hanging Leg Raises

#3. Clean
3 x 70%
3 x 80%
3+ x 90%
5 x 15 Shrug
5 x 10 DB Rows

#4. Back Squat
3 x 70%
3 x 80%
3+ x 90%

5x 15 Weighted Step Ups
5x 15 GHD Sit Ups

Endurance WOD’s:
#1. 3 x 200, 400, 800 Rest 1:1

#2. 3 x 1 Mile / 5:00 Rest

#3. 5k Time Trial