A1. Cycle 3/3- Take 25 minutes
Wendler Week 3 Shoulder Press
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×75%, 3×85%, 1+x95% (plus set)
*Keep in mind all sets are in preparation for your max effort “plus set”
A2. Push Press-
5 Rounds: 30 seconds on, 90 seconds off
Max Reps using 75% of 1rm Push press.
E.M.O.T.M for 10 minutes
Box Jump overs 24/20″ – 10-9-8-7-6-5-4-3-2-1
KB swings 70/55lbs – Max reps
*Score is total number of swings completed in 10 – 1 minute rounds
Wod explained: Starting with 10 box jump overs in the first round, once you have completed all 10 immediately move on to the KB swings. Complete as many KB swings as possible in remaining time left in the first minute. On round 2 or minute 2, perform 9 box jump overs, then complete as many KB swings in time remaining, on round 3 or minute 3, complete 8 box jump overs… this cycle continues until you have reached round 10 and have to complete only 1 box jump over before spending the remaining last minute with the KB.