Get those sheets ready. On the first tab, enter your 1 rep maxes. If you missed one of them, enter a number you think you can go off of. We can adjust this later if need be. Once you enter your numbers, the second tab will have the weights needed for your lifts.
Advanced – https://goo.gl/KfHCM6
Intermediate – https://goo.gl/rTkLsH
A. Back Squat – Week 1, Session 1
The first 3 sets are meant to warm-up and work up in weight to the number that is on your sheet (that is your working weight).
Set 1 – warm-up to working weight
Set 2 – warm-up to working weight
Set 3 – warm-up to working weight
Set 4 – 5 reps @ working weight
Set 5 – 5 reps @ working weight
Set 6 – 5+ reps @ working weight
B. Bench Press – same as above
PLEASE BE SURE TO ENTER THE REPS FOR YOUR LAST SET ON THE SHEET
5 rnds (12 min cap)
35 Double Unders
200 m Run
*This is a speed WOD. If you think you could be capped, shorten the run or adjust the double under total.