MONDAY 100920

Wendler Deadlift

3-3-3+

Wendler Press

3-3-3+

70%, 80%, 90% of 90% of 1 rep max.

~REST~

3 Rounds

7 Box Jumps (20)
7 KB Swings (2/1.5)
7 Sit Ups
7 DB Push Press (50s/35s)
7 WallBall Shots (20/12)

THURSDAY 100916

Hang Power Clean

2-2-2-2-2

OR

Wendler Make Up Day

~REST~

Tabata Mash Up

Squats
Push Ups
Sit Ups

WEDNESDAY 100915

Row 2000m

TUESDAY 100915

Overhead Squat

1-1-1-1-1

~REST~

As many rounds as possible, 15 minutes

10 Push Ups
10 Squats
10 Sit Ups
10 Box Jumps

MONDAY 100913

Wendler Deadlift

5-5-5+

Wendler Press

5-5-5+

Weight should be as follows:
65%, 75%, 85% of 90% of your 1 rep max established on 9/1.
Last set is 5+, meaning do as many past five as possible.

SUNDAY 100905

Weighted Pull Ups

5-5-3-3-1-1

SATURDAY 100904

Cabin WOD

16 x driveway shuttle runs (approx 100m), 45 sec rest each set

1min amrap situps
1min amrap pushups
1min amrap situps
1min amrap pushups

THURSDAY 100902

“Barbara”

5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3 minutes between rounds.

WEDNESDAY 100901

Establish a one rep max Deadlift and Press.

TUESDAY 100831

“Josh”
21 Overhead Squats (95/75)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups