MONDAY OCT 20, 2014

STRENGTH

DELOAD WEEK

SHOULDER PRESS --% OF 1RM

36% X 5----45% X 5 --- 54% X 5 -- 60% X 5

 

CONDITIONING WOD

12  MIN AMRAP

10   WALL BALL  RX=20/14 (10 FT)---A=20/14 (9 FT)---I=14/10 (9

              10  BURPEE 

             20 WEIGHTED ROMAN TWISTS R=1/L=2     RX=35/25--A=25/15--I=15/10

WEEKLY CHALLENGE

1.  800 DOUBLE UNDERS  OR COMBINATION OF SINGLE UNDERS AND DOUBLE UNDERS

  2. 500 ELBOWS TO KNEES CRUNCHES