Wendler Week 1/Day 3:
Deadlift
5 Reps @ 65% max (175lb)
5 Reps @ 75% max (205lb)
AMRAP @ 85% max (230lb)
-then-
WOD: Really cool one stolen from Littleton
10 Rounds of 30 Double-Unders. Each time you break your double-unders, you must complete the remaining number of movements as an exercise to equal 30. For example, round 1 you get 30 double-unders, you completed that round. Round 2 you get 18 double-unders – you must complete 12 push-ups prior to moving on to round 3.
Movements:
ROUND 1 – PULL-UPS
ROUND 2 – PUSH-UPS
ROUND 3 – KB SWINGS (45lb)
ROUND 4 – BOX JUMPS (24")
ROUND 5 – PUSH PRESS (45lb)
ROUND 6 – STS (25lb plate)
ROUND 7 – THRUSTER (45lb)
ROUND 8 – SQUATS
ROUND 9 – HALF MOONS (25lb plate)
ROUND 10 – BURPEES
Today is Rx’d or Scale 3. If you are not solid enough with DU’s to ever stand a chance of getting 30 you should scale to 20 DU’s, then 15 DU’s, then 90 Singles etc.
*Post times
*NOTES:
*STS is a side-to-side which in my mind is when you sit on your butt, hold your feet just off the ground and hit the weight on the ground on your left, then your right (that is 1 rep)
*Half moon - here is a video, but basically its like a side-to-side while standing up. The object (plate or ball) should start on the ground on one side of your feet, bring it up, over your head and to the other side (like making a half moon!). In this case, each time it passes your head you count it as a rep.
*I will be using 20 DU as my target, if I get 20, I am in the clear, but if I get less than 20, I will do reps up to 30. So, if you can't do DU and want to do 50 or 90 singles, just try to figure out what a reasonable "penalty" should be based on the Rx version
Deadlift
5 Reps @ 65% max (175lb)
5 Reps @ 75% max (205lb)
AMRAP @ 85% max (230lb)
-then-
WOD: Really cool one stolen from Littleton
10 Rounds of 30 Double-Unders. Each time you break your double-unders, you must complete the remaining number of movements as an exercise to equal 30. For example, round 1 you get 30 double-unders, you completed that round. Round 2 you get 18 double-unders – you must complete 12 push-ups prior to moving on to round 3.
Movements:
ROUND 1 – PULL-UPS
ROUND 2 – PUSH-UPS
ROUND 3 – KB SWINGS (45lb)
ROUND 4 – BOX JUMPS (24")
ROUND 5 – PUSH PRESS (45lb)
ROUND 6 – STS (25lb plate)
ROUND 7 – THRUSTER (45lb)
ROUND 8 – SQUATS
ROUND 9 – HALF MOONS (25lb plate)
ROUND 10 – BURPEES
Today is Rx’d or Scale 3. If you are not solid enough with DU’s to ever stand a chance of getting 30 you should scale to 20 DU’s, then 15 DU’s, then 90 Singles etc.
*Post times
*NOTES:
*STS is a side-to-side which in my mind is when you sit on your butt, hold your feet just off the ground and hit the weight on the ground on your left, then your right (that is 1 rep)
*Half moon - here is a video, but basically its like a side-to-side while standing up. The object (plate or ball) should start on the ground on one side of your feet, bring it up, over your head and to the other side (like making a half moon!). In this case, each time it passes your head you count it as a rep.
*I will be using 20 DU as my target, if I get 20, I am in the clear, but if I get less than 20, I will do reps up to 30. So, if you can't do DU and want to do 50 or 90 singles, just try to figure out what a reasonable "penalty" should be based on the Rx version
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