Power Hour 11/15/17

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Bench Press 1×5 at 55% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM   Rest as needed between sets.   Asst: 3 rounds of: :40 sec slow tempo push up/ 1 min rest   3 rounds of: 5 strict press+5 push press ( add weight each round) 5 strict pull […]

WOD Monday 11/13/17

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3 Rounds of: 5 minute Amrap ** rest 5 minutes between rounds Minute 0-2:00 – row 400 m then Max double unders Minute 2-3 -max DB Push Jerks (35/20) Minute 3-4 -max Pull Ups Minute 4-5 -max DB Hang Squat Cleans (35/20)

Power Hour 11/13/17

Posted on Posted in WOD

** DE – LOAD week If you would like to take this time to test a 1 RM please feel free to do so. Otherwise follow the De-Load Deadlift 1×5 at 55% 1RM Deadlift 1×5 at 65% 1RM Deadlift 1×5 at 75% 1RM Asst: 3 rounds 80ft Lunge GM 10 GHR 1 min plank