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June 23 2016

23
Jun

June 23 2016

Wendler Deadlift: 5/5/5+

Wendler Formula:

1 Rep Max + 10 (Fake) lbs = Control Number (CN)

CN x .9 = Working Set (WS)

WS x .65 = set 1 x 5 Reps

WS x .75 = set 2 x 5 Reps

WS x .85 = set 3 x 5+ Reps

WOD: 5 Rounds

3 Cleans (225/135)

6 Deadlifts (225/135)

9 Hand Release Push Ups

12 Pistols

 

L2 – 185/120 + Pistol Progression

L3 – 135/95 – Pistol Progression / Jumping Air Squats

L4 – 95/65 Or Kettlebell Swing + Pistol Progression or Jumping Air Squats