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Wednesday 130619

18
Jun

Wednesday 130619

Strength/Skill:
Warm up:

AMRAP in 2 Minutes:

  • Double Unders

Strength:

In 8 sets or fewer, build to a 1-RM Bench Press

  • Set 1 – 50% of possible 1-RM x 5 reps
  • Set 2 – 65% of possible 1-RM x 4 reps
  • Set 3 – 75% of possible 1-RM x 3 reps
  • Set 4 – 85% of possible 1-RM x 2 reps
  • Set 5 – 90-95% of possible 1-RM x 1 rep
  • Sets 6-8 – Test 1-RM

*Sets 1-4 Every 90 Seconds and then Sets 5-8 Every 3 Minutes.

Skill:

WOD:
“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swing 55/35
  • 12 Pull Ups
Additional:
  •  5-8 Minutes Shoulder Mobility

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