Monday 22, September 2014

Skill:

Double unders
3x50

Strength:

Week 3 Wendler Cycle

Warm up
5-5-3
40/50/60%

Work set
75/85/95% of your 90% of your 1 rep max

Deadlifts
5-3-1+

Accessory:
Good mornings
5x5

Stabilizer:

2x
25 v-ups
25 v-twists
25 elevated toe touches

Metcon:

30-20-10

Box jumps 30/24in
KB swings 32/24kg
Wall balls 20/16lb
800-400-200m run

After you complete all three moves of 30 you run an 800m, after all three moves of 20 you run a 400m, and after all three moves of 10 you run a 200m for TIME!