Strength and Endurance 9/23 – 9/29

Endurance WOD’s:
#1. 4-8 x 400m TT, 3:00-4:00 recovery

#2. 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

#3. 10k TT

Strength WOD’s:
Wendler Week #3

#1. Shoulder Press
5 @ 75%
3 @ 85%
1+ @ 95%

5 x 15 Dips
5 x 10 Chin Ups

#2. Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%

5 x 12 Romanian DL
5 x 15 Hanging Leg Raises

#3. Clean
5 x 75%
3 x 85%
1+ x 95%

5 x 15 Shrugs
5 x 10 DB Row

#4. Strength WOD:
Back Squat
5 x 75%
3 x 85%
1+ x 95%

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