11
Aug
8/12/16
CH, EW, WB – CROSS TRAINING
Weightlifting
5th and last Cycle Wendler:
Shoulder 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 – Time
AFAP: (25 min time cap)
1 mile Run
15 Bench Press (185#/135#)
800m Run
10 Bench Press
400m Run
5 Bench Press
Scaled: 85% of your 1RM
Scale for running: 800m, 600m, 400m