Warmup
Skill / Strength
Week 1 Wendler (orange sheet)
Warmup: empty barbell, 5 x 50%
Working: 5 x 65% WM, 5 x 75% WM, ME x 85% WM
Press
Workout
Lurong WOD 3
30 Deadlifts
60 Wall Balls
90 Double Unders
AMRAP Muscle Ups
7min AMRAP
L3: 225/135, 20 to 10 /14 to 9, 90 DU, AMRAP Bar Muscle Ups
L2: 135/85, 14 to 10 /10 to 9, 45 DU or 90 Singles, AMRAP Pullups
L1: 95/55, 14 to 9 /10 to 8, 90 Singles, AMRAP Ring Rows
3min Rest
5min EMOM (not Lurong anymore!)
Have Double Unders? ME DU on the start of each minute
Still working on your DU? Practice – 30sec work / 30sec rest
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