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150909 Wednesday

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Day 3
WOD 150909

warm-up – Coach’s Choice

A. 3 x 3 back squats @ 33X3 tempo + 30sec SB each side, squat @ 0:00, 3:00, 6:00
B. 3 x 5 push press + 30sec FLR, press @ 10:00, 13:00, 16:00
rest to 20:00 then C
C. 5 sets @ 100% effort
10 deadlifts @ 100% of B
10 hrpu
rest exactly 5min then D
D. 1 set – AMRAP 3:00 @ 100% effort
60sec AD sprint + max reps stone to shoulder
E. post WOD flexibility

 

 

 

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5 thoughts on “150909 Wednesday”

  1. Tom

    A. 3 x 3 back squats 165lbs, 185lbs, 195lbs
    B. 3 x 5 push press 135lbs, 135lbs, 135lbs
    C. 5 sets 10 dl@135lbs, 10 hrpu 3:00
    D. Assault Bike 11 Calories 8 reps @ 116lbs stone

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