Tuesday 8-12-15 WOD CrossFit Widnes

Strength

Wk 2 of 4 Wendler Phase 2

Deadlifts

3 x 70% (5kg more than 1rm)

3 x 80%

3 x 90%

WOD for Time (Fitness)

27-21-15-9

Deadlifts 60/40kg

Pushups

Air Squats

Double Unders Then after each round 400m run

WOD for Time (performance)

Heavy Diane + Kicker

BUY IN 400m Run

21-15-9

Deadlifts 120kg/80kg

Deficit 3 inch HSPU KICKER - every 90s secs complete 20 x Double Unders

BUY OUT 400m Run