WOD

Strength: Testing Bench Press  for Wendler 5/3/1 program Work  For Time: Hang-Power- Snatch Burpees! 15-12-9-6-3 M=95/W=63  

Strength Make -up day for those who missed  any of the testing Phase for our Wendler 5/3/1 Work Complete 6 rounds of: 185/115 lb Hang Power Clean – 5 Reps 66 yd Sprint *Rest 60 seconds between rounds.  

  Yes !! I choose this video on purpose.. hahahahah Strength: Testing 1RM Press for Wendler 5/3/1 program Work for Time: Run 200-200-200-200 Wall-Ball 40-30-20-10 (M=20/W=14) Accessory 3×5 Turkish Get-up. ( Partials are ok)    

Strength  Testing 1RM Back Squat for Wendler 5/3/1 program ( details to come ) 5 Rounds For Time: Work 20 KB-Swings 20 Burpees! 70/53 Accessory  Hanging leg Lifts 3×10  

For Time Run 600m Rest 1 Min 25 Burpees Rest 1 Min 400m Run Rest 1 Min 25 Burpees Rest 1 Min 600m Run

Strength 4x Heavy Sled Push Work  10 Min AMRAP Of: 5 Shoulder-To-OH! 10 C2B Pull-Up 20 Lateral Bar Jumps 155lbs/105lbs  

Work For Time: 10-9-8-…1 DL 225/155 Box Jump 24/20  

Strength: Push- Press 5×5 Work  6 Rounds For Time: 4 Clean-&-Jerk 200 Meter Run 165/105 Accessory  Waiters Walk with Plate or Kettlebell…

Strength  Back-Squat, 5×5 ( 80- 85% ) 5  Box Jumps after each set.. Work Elizabeth 20 pull-ups 30 push-ups 40 sit-ups 50 squats 5 rounds for time – 3 minutes rest between rounds Accessory  10  minutes of Strict Toes to Bar work..