A. Week 3 Cycle 2- Take 15 minutes
Wendler Week 3 Deadlift
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”
B.
For time:
“Elizabeth”
21-15-9
Power Cleans 135/95lbs
Ring dips (sub- box dips)
-Power, split and muscle cleans are all acceptable for today’s wod.
-Compare results to 12.12.12 and 8.28.12
-Ring dips are unassisted.
-In order to qualify for the ring dips you must be able to perform at least 8 unassisted ring dips without band. Kipping allowed.
-For box dips, using feet on floor for assistance or elevated are both acceptable.
*10 minute time cap
C. OPTIONS-
Take 10 minutes-
Romanian Deadlift: 5 Sets of 7 @ 60% of your 1RM Deadlift
-Rest as needed between sets
OR
Barbell Rollouts: 5 Sets: 1 minute of max effort
-Rest as needed between sets
North Central Regionals 2012