Wednesday’s Workout 11-15-17

Strength:

Work on Performance Challenge Template – or –

Black: Wendler style Bench Press or Overhead Press: 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

 

Green: Wendler style Landmine Press. Add either 2.5# or 5# from last week’s effort!

Set 1: 8 reps with a moderate weight on each arm 

Set 2: 5 reps with a moderate / heavy weight on each arm

Set 3: AMRAP with a “Heavy” weight on each arm

 

Blue: Wendler Style sprints on the Rower

Set 1: 18 calorie sprint

Set 2: 12 calorie sprint

Set 3: As many calories as possible in 75 seconds

 

Conditioning:

Black or RX: In 9 minutes, complete as many rounds and reps as possible of:

12 Overhead lunges 45#/25 (total)

12 Push ups

12 Dumbbell snatches 50#/35 (total)

Green or Scaled: In 9 minutes, complete as many rounds and reps as possible of:

12 Goblet lunges 53#/35 (total)

12 Assisted Push ups

12 Kettlebell Swings 70#/53

Blue or Rx+: In 9 minutes, complete as many rounds and reps as possible of:

12 Overhead barbell lunges 95#/65 (total)

6 Hand-stand push ups

12 Dumbbell snatches 70#/50 (total)

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