15 Oct WOD- Monday, Oct 16
Strength:
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Back squat
Wendler week 3, cycle 2
Take 90% of 1 rep max then,
75% + 10# x 5
85% + 10# x 3
95% + 10# x max reps
WOD: for time
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On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups for reps
Rest 1 minute
From 4:00-7:00, run 400 meters then do Clean and Jerks for reps
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups for reps
Rest 1 minute
From 12:00-15:00, run 400 meters then do Clean and Jerks for reps
Lv1: 95/65
Lv2: 135/85
Lv3: 155/105
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