We start retesting the benchmark this Saturday and it will continue for the following week.

Monday Priority 1

Warm Up
1) Jump Rope or Row 3 min
2) Shoulder Seq

WOD
Week 11 of 11 Block 5 -Taper

Peaking

A1. Bench Press: 3 x 3; rest 2 min (use only 75% old 1RM)
A2. Strict Chin-Up: 3 x 3, rest 2 min
(the  “A” series should feel easy!)
B. Ring Dips: 3 x amrap in 8 sec; rest 90 sec
C. Sprint Row: 20 sec all out x 4; rest 1:40

Recovery
AMRAP in remaining time:
Row 1 min @Z1
then 1 rep ea., from pushup pos.:
Lizard Lunge L/R
Kneeling lunge stretch L/R
Pigeon L/R
Cobra

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Your choice – 5 min
2) Quick Run Seq

WOD
Make up Mon, or
Aerobic Capacity

3 rounds:
Row 1000m
50 Box Step-Ups 20″ (alt)
Run 800m
Bear Crawl down & back

Recovery
4 min-
50 steps each: instep, blade, and heel walks
Down Dog Calf Stretch

Wednesday Priority 2

Warm Up
1) 2 rounds, at Z1:
Run 400m
5 Inchworms
10 Sampson Lunges
5/5 Cossack squats

WOD
Aerobic Power

A. AMRAP in 10 min, full effort!
5 Burpees
10 Box Jumps 20″
15 KB Swings 53/36lbs

B1. Side Lying DB External Rotations: 2 x 8-10 @3010, rest 60 sec
B2. DB Cuban Rotations: 2 x 4-6 @3010, rest 60 sec

Recovery
15+ min:
Run 1 mile @Z1
or Row 2k @Z1
+
Pole Press stretch
Bully stretch
Lat stretch

Thursday Make Up Day
Wed/Fri make-up day

Friday Priority 1

Warm Up
1) 3 rounds each, alternating:
P1-Row 300m @Z1
P2-Squat Seq

switch when row complete

WOD
Aerobic Power

W/partner:
Row 30 sec @90% pace
rest 30 sec while partner rows.
Complete 20 rounds. (20 min running clock)
+
3 sets each, rest as needed:
3-7 Clap Pushups
5-10 Knees to Elbows

Recovery
10 min-
Prone Scorpion
Plate Pullovers

Saturday

Warm Up
1) Jump Rope – 3 min
2) Shoulder Seq
3) Lizard Lunge x 5/5 +
Low Squat 3 min

WOD
CF PDX Benchmark  #1:
A. In 20 min, find your 1RM Bench Press and Weighted Chin-Up
B. Ring Dips: amrap in 20 sec.
- start clock when first dip starts
- count only completed dips in 20 secs
C. For total reps in 10 minutes:
10 rounds of “Cindy”, then
Row for max cals in the remaining time.

Recovery
3 min-
Band Pass-thrus, Halos, and Whippets