Wednesday, June 12

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1.  Active stretching with 25 banded Good Mornings and "Yes-No's", 25 banded shoulder presses and 25 pull-aparts.

2.  Warm up with 30 Reverse Hypers at 30% of 1RM Back Squat weight.  10 Handstand Pushups.

3.  Wendler Phase 3 Deadlift and Shoulder Press

(training 1RM = 90% of PR)

  • 75% of training weight x5
  • 85% of training weight x3
  • 95% of training weight x1+

4.  Gym WOD

Comments

  1. lindsay says:

    The Scott WOD
    33 stone lifts
    15 shoulder to overhead
    Wendler Phase 3
    Deadlift
    175# x5
    195# x3
    215# x1
    Shoulder Press
    50# x5
    60# x3
    65# x5
    Oly WOD
    Hang Snatch
    75# x2
    85# x2
    95# 1-1-1
    Hang Clean
    95# x2
    105# x2
    115# 1-1-1
    Snatch Balance
    65# 5-5-5

  2. Chelsey says:

    Chelsey’s DL & SP
    DEADLIFT
    195 x 5
    325 x 3
    250 x 3
    SHOULDER PRESS
    65 x 5
    75 x 3
    85 x 4

  3. Tara Ross says:

    70# reverse hypers
    10 HSPU were a disaster today. Hard and couldn’t find rhythm.
    DL
    152×5
    172×3
    195×4
    SP
    65×5
    75×3
    85×3

  4. Wendler week 2
    Deads 240 x 3 – 275 x 3 – 310 x 10
    SP 100 x 3 – 115 x 3 – 130 x 8
    Snatch 2 x 3 145 lbs – 2 x 2 165 lbs. – 2 x1 – 175 lbs.
    Wod – 16:51 heavy as hell

  5. Steven Roessig says:

    Wendler phase 3:
    Deads: 215×5, 245×3, 275×5
    Shoulder press: 95×5, 105×3, 120×3
    then,
    The Scott Wod(solo)(limited on time)
    4 rounds:
    100m farmers carry @95#
    5 stone lifts @142#
    19:42
    then,
    3 rounds:
    5 tire flips
    5 clean and jerk @135#
    time unknown

  6. wendler DL 275X5,305X3, 345X6
    Press 135X5,145X3,155X5
    Snatch work 115# 1,1,1,1,1,
    Scott WOD: 6 172# atlas stones X 6 ect….

  7. Liz Miller says:

    Scott WOD
    Green KB Farmers Carry
    Atlas Stone 68#
    65# ground to overhead

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