Strength / Skillwork

This is the final week of our 5-3-1 strength cycle. Do not use this rep scheme and percentages if you haven’t been following this strength cycle consistently over the past few weeks. Do 4 or 5 sets of 5 reps each instead.

Bench Press
10-8-5-5-3-1+
BB-50-65-75-85-95+%
The last set is max # of reps at 95% of 1 RM.
Use safety catches!

WOD

FGB Style
– Bear crawl (post to post = 10 reps)
– Jump rope (D/Us = 5 reps / Singles = 1 rep)
– DB Thrusters 30/20#
– Box Jumps 24/20″ (Step-ups OK)
– Wall walks (2 reps for 45 degree / 5 reps for full)
– Rest

Elements

Do main WOD today.