Wod

[jmez]

Wendler week 1 bench press, add 5lbs to 1 rep max for work out

5 rounds
Row max calories
Handstand pushups
Schwinn Aridyne max calories
Burpees

20 seconds work 20 seconds rest

 

[dangerousD]

Wendler week 1 bench press, add 5lbs to 1 rep max for work out

5 rounds
Row max calories
Handstand pushups
Schwinn Aridyne max calories
Burpees

20 seconds work 20 seconds rest

I've got a handy spreadsheet for Wendler if you want it.

 

[jmez]

Yeah I'd like to have it.

 

[dangerousD]

Yeah I'd like to have it.

PM me your email and I'll send it. I'm on the road for a couple weeks for business but I'll try to remember to do it in the hotel one of these evenings.

 

[jmez]

Lifting day today.

Did a couple different warmups that were cardio based 30 s work 30 rest for about 10 min then

Heavy sets overhead squats 3x3

Heavy sets Hang clean, power clean, Split jerk 5x1 of each

Heavy sets front squats 5 x 2

 

[jmez]

10min EMOM
Bear complex increase weight every round

10 min AMRAP
10 hang clean 135#
15 wall ball 20#
100m run

 

[jmez]

Wendler week II back squat

18 min EMOM
15 cal row min 1
50 double unders min2
15 wall ball 20# min 3



Cash out x 2
30 hollow rocks
20 vups
10 russian twists 44# KB

 

[jmez]

Wendler week 2 Bench press add 5lb to max

Partner WOD, one works at a time
4 rounds 2 min rest between rounds
10 tire flips
16 Clean and Jerk 165#
18 toes 2 bar
20 burpees

 

[jmez]

Run 5K

 

[jmez]

Wendler week 2 deadlift add 10lbs to max

12min AMRAP
5 Thrusters 135#
2 Fly by's

1 Fly by= 2 chest to bar pullups, 2 toes to bar, 2 pullups

 

[jmez]

20 minute AMRAP
6 power clean 155#
12 burpees
14 lunges
7 wall walks

 

[jmez]

Yesterday

Wendler week 3 deadlift

Run 800m
40 wall ball 20#
100 double unders

rest 3 min

Run 600m
30 wall ball
80 double unders

rest 2min

Run 400m
20 wall balls
60 double unders

rest 1min

Run 200m
10 wall balls
40 double unders

 

[jmez]

Team of Three

3 rounds
12 chest to bar pull ups
14 lunges holding 2 53lb kettle bells
200 m run
One work at a time on C2Bar and lunges. All three run

Then
6 weighted sled pulls each person 135#, 30 meters

 

[jmez]

Front squats 4 sets of three

"Karen"

150 Wallballs 20#

 

[jmez]

10 minutes
Handstand holds
Double unders
Switch every minute

3min AMRAP
Hang clean and jerk 75#

3min rest

3min AMRAP
Hang snatch #75

3min rest

3min AMRAP
High sumo pull deadlift 75#

 

[jmez]

Wendler week 1 squat, add 20lbs to max


5 Rounds
10 hang clean 165#
10 over bar burpees
20 cal row

That sucked

Cash out
3 rounds
10 bar rolls
20 sit ups

 

[jmez]

Yesterday

"Jeremy" 4 min AMRAP
5 hang squat snatch 135#
10 over bar burpees

Rest 2 minutes

"Ben" 4 min AMRAP
10 power clean 135#
20 pull ups

2min rest

"Beau" 4min AMPAP
15 over box jumps
30 wall balls 20#

 

[jmez]

Wendler week 1 deadlift add 10lbs to max

"Michael"
3 rounds
800m run
50 back hyperextensions
50 situps

 

[jmez]

Wendler week 2 squat

Death by Rowing

Minute 1 row 5 calories
Minute 2 row 6 calories
Minute 3 row 7 calories
Minute 5 row 8 calories
etc

Continue increasing by 1 calorie every minute until you fail to complete a round.

 

[jmez]

Wendler week 2 bench press

"Nate"
20 min AMRAP
2 muscle ups
4 handstand push ups
8 KBS 70#