7
Aug
8/8/16
CH, EW, WB – CROSS TRAINING
Weightlifting
5th and last Cycle Wendler:
Bench Press (5, 3, AMRAP)
5 x 75% x (TM + 20#)
3 x 85% x (TM + 20#)
AMRAP x 95% x (TM + 20#)
3 x 85% x (TM + 20#)
AMRAP x 95% x (TM + 20#)
WOD
METCON – (AMRAP – Reps)
8:00 AMRAP (ascending reps by 2) of:
2 Pendlay Rows 115/75
2 Over the Bar Burpees
Add 2 reps every round
Example:
Round 2: 4 Pendlay Rows – 4 OTB Burpees, Round 3: 6 Pendlay Rows, 6 OTB Burpees etc..Rx+ = 135/95
Score is total reps complete, do not drop the bar from hip.
Round 2: 4 Pendlay Rows – 4 OTB Burpees, Round 3: 6 Pendlay Rows, 6 OTB Burpees etc..Rx+ = 135/95
Score is total reps complete, do not drop the bar from hip.