Wendler Bench Press

Wendler Bench Press Week 12
Buy-In
1 minute each x 2 rounds
Face pulls
Pump stretch
Halo
Weightlifting
Bench Press (90% x 3 or MORE!!!)
Wendler Bench Press Week 12
90% of 1 rm + 15#
40% x 5
50% x 5
60% x 5
70% x 3
80% x 3
90% x 3 or MORE!!!
Bench Press (100% x 1)
Bench Press (70% x 5 x 5 sets)
Weighted Pull-ups (5 sets x max reps @12kg/8kg)
Push Press (5 sets x max reps @135#/95#)

Team Barbara

Team “Barbara”!
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Teams of two will complete the work. Rest period will be a minute and a half!

Killer Thursday!!!

Thursday, Killer Wod Day!
Gymnastics
Wall Walk Up (5 sets of 1 rep moving SLOWLY!!!!)
Start on your belly and walk up the wall backwards while maintaining a rigid, plank like body position.
Weightlifting
Deadlift (70% of 1 rm x 5 reps, start new round every 3 min.)
3-2-1 GO!!! Perform 5 deadlifts at 70% of 1 rm and then perform a max rep set of wall balls with a heavier than normal medball. Start round two when the clock hits 3:00. Perform a new round every 3 minutes for a total of 6 rounds!!!

Forging Elite Fitness in the Berkshires