Strength and Endurance 9/30 – 10/6

Endurance WOD’s:
#1. 3 x 1 Mile / 3:00 Rest

 

#2. Tabata Row

 

#3. 10 k TT

 

Strength WOD’s
Wendler Week 4. This is a de loading week. We will begin a much more in depth 8 week program next week. If you’re not comfortable with that you can repeat the Wendler program and instead of basing your numbers off of 90% base them off of your true 100 % max.

 

#1. Shoulder Press
5 @ 40%
5 @ 50%
5 @ 60%
5 x 15 Dips
5 x 10 Chin Ups

 

#2. Deadlift
5 @ 40%
5 @ 50%
5 @ 60%
5 x 12 Romanian DL
5 x 15 Hanging Leg Raises

 

#3. Clean
5 @ 40%
5 @ 50%
5 @ 60%
5 x 15 Shrug
5 x 10 DB Row

 

#4. Back Squat
5 @ 40%
5 @ 50%
5 @ 60%
5x 15 Weighted Step Ups
5x 15 GHD Sit Ups