Wednesday – Wendler Week 5 & Metcon

3
May

Wednesday – Wendler Week 5 & Metcon

Wendler Week 5 – Bench OR Press
– Add 5 pounds to True 1RM from 3/29
– Use 90% of new 1RM to calculate %
– Rest 2-3 minutes between sets
– Set @ 85% is max reps

Set 1: 5 @ .65
Set 2: 5 @ .75
Set 3: 5+ @ .85

Fit Factory Strength:
– 3x Max Ring Push Ups
– Immediately followed by a 15 sec. ring hold in plank position
*Rest 2-3 minutes between sets
*Record total number of Push Ups

WOD:
8 Rounds for Time
5 Push Press 165/105
10 Box Jumps 30/24

Auxiliary:
1 x 100 Banded Pushdowns
3 x 12 Barbell Curls OR 10 Legless Rope Climbs

Cool Down:
3 x 10 Dislocates
3 x 10 Around the World

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