Training Plan Wod for Friday, August 4th, 2017

Wod with Class:

13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

3 x 3 @ 85%

2 x 5

Strict Press
2 x 5

2 x 5

Farmer Carry
8 x 25 yards (or 2 x 100 yards)

*The load on the bar depends on how you feel. If the effort feels easy and light, “nudge” the load up. Here’s the secret (again): The goal of this program is to gently raise your efforts (load) on the easy days so that the bar feels light.

If you start out lifting a weight, say 205 at one effort level, and in a few weeks you’re lifting 245 at the same perceived effort and speed, you’re definitely stronger.