Your workout of the day!
%: 40-50-60 / 70-80-90
– Use 90% of your 1 RM to determine percentages.
– If repeating from last Wendler cycle increase weight by 5-15 lbs to find a challenging last set.
+ = Max reps on last set
4 RNDs
12 Front Rack Box Step Ups – Alternating
20 Sit-ups
RX: 45/35
Scale: 35/15 / Body Weight
AMRAP 8m
5 HSPU
10 Pull-ups / Banded
20 Air Squats
Scale:
Hspu: 1-3 Abmats and or reps
Negatives
Piked Push-ups
3-4 Super Sets
A) 6-8 Seated DB/KB Strict Press
B) 8-12 Bend over DB/KB Row
C) 10-15 Band Tricep Push-Down
– Heaving Snatch Balance come from the rack.
– Use leg drive to heave the bar and push under to the bottom of the squat.
– Athletes should look to build comfortability in catching in the bottom of their squat for the snatch.
– Newer athletes can catch where their mobility allows and squat down AND pause in the bottom for 2 sec to build comfortability in the bottom.
– Aim to hit 85%+ of your Squat Snatch. Effecient athletes should be able to hit close to 100% of their snatch.
For Time:
1000/800m Row
50 Overhead Squats
250/200m Row
RX: 95/65
Scale: 45/35
Rx+: 115/85
EMOM x 8 Rounds
2 Power Cleans
2 Front Squats
@ 85% of Clean Complex
or 80% of Front Squat
AMRAP 9m
1 Squat Clean
2 HR Push Ups
3 Wall Balls
Add Reps each round
+1 Squat Clean
+2 Hand Release Push-ups
+3 Wall Ball
ie
1-2-3-4-5
2-4-6-8-10
3-6-9-12-15
Rx: 165/110
Scale: 95/65
Rx+: 205/135 + HSPU
6 RNDs – Not for time
12-10-8-6-4-4 Bench Press
15 V-ups
2-5 Ring Pull-ups
rest 1-2m between sets
RX+: Ring Muscle Ups
Start light and build across to a heavy 4 in the bench press for a moderate/heavy. Use spotters for heavy 5. Aiming for
Buy-in: 1 Mile run
10 Rnds
1 Rope Climb
6 Devil’s Press (50s/35s)
Floater: 30/22c Bike
*Complete Floater whenever bike is available during any point in the workout.
%: 40-50-60 / 65-75-85
– This is the start of the second wave of the Wendler 531 cycle which restarts back at reps 555+.
– Athletes should look to increase their TRAINING MAX to 95%-100% of their actual max.
– If not sure what to use increase weight by 5-10 lbs from previous 555.
– Aim to hit 6-8 reps on last amrap set if the weight is appropriately heavy.
Partner WOD:
6 RNDs (3/e)
21/15c Row
15 Burpee Box Jump Overs – facing
Every 3 min x 5 RNDs
200m Run
5 Strict Press
Start light and build across 5 sets to moderate/heavy 5.
50-40-30-20-10: DU
10-8-6-4-2: Wall Walks
Scale:
a) Box against wall (1:1)
b) Inchworms (1:1)
Singles: 2x
In 10 min:
Build to heavier than workout weight in metcon.
3 Rounds
6 Pull-ups
6 Squat Snatch
3 Rounds
6 Pull-ups
5 Squat Snatch
3 Rounds
6 Pull-ups
4 Squat Snatch
3 Rounds
6 Pull-ups
3 Squat Snatch
3 Rounds
6 Pull-ups
2 Squat Snatch
3 Rounds
6 Pull-ups
1 Snatch
Rx:
95/65
115/85
135/95
155/105
185/125
Scale:
45/35
65/55
95/65
105/75
115/85
Rx+:
115/85
135/95
165/115
185/125
205/135
