5rm bench press

Row Concept2 for 60min.

Strength: pull up programme week 6

Wod: “Nancy” 5RFT
400m run
15 OHS@40/30

tempo 42x1

Squats 8-8-8-8-8-8.
- First 2 sets OH squats,
- next 2 sets Front squats,
- last 2 sets Back squats.
Add weight for every set.

5 x 1 km run
1 min rest
1km for warm up and cool down

As a result put the best time for 1 km

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Seated shoulder press 4-4-2-2-2

5 rounds for time of:

• 9 deadlifts
• 5 squat cleans
• 3 thrusters

Men: 135 lb.
Women: 95 lb.

“Fran”
21-15-9 reps for time
Thrusters
Pullups