Friday’s Workout: 11-17-17

Strength:

Performance Challenge Template – or – Complete your final test – or –

Black: Wendler style Deadlift: Take 90% of your 1RM to calculate the following percentages:

Set 1: 5 reps at 70% of 1 RM

Set 2: 3 reps at 80% of 1 RM

Set 3: AMRAP at 90% of 1 RM

Strive to complete 7-10 reps in your AMRAP set

 

Green: Wendler style deadlift: Add 2.5 or 5# to each side from last week’s effort!

Set 1: 8 reps with a moderate weight 

Set 2: 5 reps with a moderate/ heavy weight

Set 3: AMRAP with a “Heavy” weight

Strive to complete 7-10 reps in your AMRAP set

 

Blue: Wendler Style Running 

Set 1: 400 meter run + 10 burpees 

Set 2: 200 meter run + 5 burpees

Set 3: 800 meter run + 15 burpees

 

Conditioning:

Black or RX: “Partner workout!”

For time: 100 Synchronized Wall Ball Shots, 20#/14

Every minute, on the minute, both partners will complete 5 burpees

Green or Scaled:

For time: 100 Synchronized Air Squats

Every minute, on the minute, both partners will complete 5 squat thrusts

Blue or RX+:“Partner workout!”

For time: 125 Synchronized Wall Ball Shots, 20#/14

Every minute, on the minute, both partners will complete 6 burpees

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