WEDNESDAY OCT 21, 2015

STRENGTH

SHOULDER PRESS (DELOAD WEEK--ADD 5 LB TO 1RM)

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

 

CONDITIONING WOD

WOD 1

9 MIN AMRAP (FOR TOTAL REPS)

1 ARM SHOULDER TO OVERHEAD RX=55/35 A=45/30 I=35/25

CLEANS RX=155/110 A=135/95 I=115/80

4 -S TO OH   3 - CLEANS

8 - S TO OH   3-CLEANS

12 - S TO OH 4- CLEANS

16 S TO OH    4 CLEANS

20 S TO OH   5 CLEANS

24 S TO OH   5 CLEANS AND CONTINUE PATTERN FOR 9 MINUTES

* SHOULDER TO OVERHEAD CAN BE BROKEN UP ANY WAY BUT MUST DO EVEN AMOUNT ON EACH ARM

** CLEANS CAN BE POWER OR SQUAT CLEANS

REST 2 MINUTES

WOD 2

FOR TIME

1200 METER RUN--(2 LAPS OF 600 EACH COMPLETED AS 1 CONTINUOUS RUN)