wendler strength cycle

Thursday WOD

Strength
Bench press
3×5 65%, 75%, 85%+rep

Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)

Olympic lifting
Grace
30 clean and jerk for time

Metcon
20min AMRAP
Run 400m
3 Bar muscle up
6 Squat 80/60

Metcon
Strict press
3×5 40%, 50%, 60%

Metcon
Dianne
21, 15, 9
Deadlift 100/70
HSPU

5:30pm – Mobility/ROM WOD

Metcon

Complete as many rounds as possible in 20 mins of:

Run, 400 m

40 Double Unders

30 Thrusters, 35/25 kg

20 Toes-to-bars

Olympic Lifting
Clean
5-5-5-5-5
with 2 sec pause in the catch