12/13: WOD

Written by josequan. Posted in Fitness

The one and only

 

WARM UP

400 M run

Then…

3 Rounds not for time:
5 Slow pushups
10 Air squats

 

WOD

4 Rounds for time:

6 Ground to overhead (GTO – Clean & jerk/ snatch) (185 #/ 120 #)
200 M run

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Olympic

A) Every 30 seconds for 5 minutes:    Power Snatch @ 75% (of max Snatch any style)

B) Every 30 seconds for 5 minutes:    Power Power Clean @ 75% (of max Clean any style)

Accessory

Dumbbell side bends
3 sets X 12 reps

Skin the cats
2 sets X 3 reps

Endurance

4 Rounds/ sets:

200 M sprint
1 Minute rest
100 M sprint
1 Minute rest

 

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