Monday 9.27.21

by Spearfishyoga

Week 3 of the Wendler Strength Cycle

WARMUP

3x

1 min cardio

:30 jump rope

10 air Squats

3 Push up to Down Dog

10 walking lunges

10 DB Strict Press

Barbell Warmup + Push Press

STRENGTH

*Off of your 90% Training Max

Back Squat

5@75% – 3@85% – 1+@95%

Back Rack Lunges

3×5 each

WOD

15 min AMRAP

20/17 Cal Row/Ski

20 Single Arm DB Push Press (50/35) (35/25) – divided however you want

50 Double Unders

OPTIONAL POST WOD

Accumulate:

100ft Farmer’s Carry

100 Sit-ups

100ft OH Carry (Single Arm)