#builttolastfitness – Wed 1.04.17

 In W.O.D.

Strength:  Floor Press 5-5-5-5-5

Conditioning:  4 rounds:
Each round is 3 Minutes
– 5 Push Jerks (Performance: 165/115#, Fitness: 105/75#, Health: 75/55#)*
– 15 Sumo Deadlift High Pulls (Performance: 135/95#, Fitness: 95/65#, Health: 75/55#)
– max. Wall Balls with the remaining time (Performance/Fitness: 20/14# to 10′, Health: 14/10 to 9’/8′)

Rest 1 minute between rounds.

*Must be Jerks, not push or strict presses allowed


*Optional Strength:  Wendler Week 1 Day 3:
This is the start of the 3rd cycle.  Percentages are off your new TRAINING MAX, which is 5# higher than last training max:
– Bench Press
65% x 5
75% x 5
85% x 5+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)


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