10-9-8-7-6-5-4-3-2-1 of:
Pull-ups
Box Jumps
Sit-ups
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Run at an aggressive pace for 10 minutes.
At the 10-minute mark, turn around and run back to your starting point. Try to make it back at exactly 20 minutes.
Post distance covered in 10 minutes and total time.
21 deadlifts (115/65)
800m run
21 front squats
400m run
21 power cleans
200m run
Three rounds:
Row 250m + 500m + 750m
Work:Rest has a 1:1 ratio: Rest the exact time it takes you to do each interval in each set. For example, 250m row in 45 sec. rest 45 sec then 500m row, rest 500m time, row 750m, rest 750m time, row 250m, etc.
Students —
My plan is to begin posting some other strength WODs beginning next week.
You are welcome to skip those and simply continue with the Wendler Cycle—by now you should know well how it works.
If that’s the route you take, again, just add 10 pounds to your deadlift and back squat 4RM, and 5 pounds to your shoulder press, and then go through the cycle again.
Here are the numbers for this week, the deloading phase:
Deadlift: 5-5-5 @ 40, 50 and 60% of 4RM – the last set is not a max effort. Just five reps.
Back squat: 5-5-5 at same numbers
Shoulder press: 5-5-5, same numbers