2/20/13 – Wednesday

Written by josequan. Posted in Fitness

 

WOD

A.
Six sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

B.
Four rounds for time of:
115/75 lb. Push Press x 10 reps
24″/18″ Box Jumps x 20 reps
Double-Unders x 30 reps

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Take 15-20 minutes to build to a heavy Split Jerk

B.
For parts B-D, you will leave a running clock.
At 3,2,1,GO perform the following:

For time:
95/65 lb Thrusters x 20 reps
5/4 Muscle-Ups
95/65 lb Thrusters x 15 reps
4/3 Muscle-Ups
95/65 lb Thrusters x 10 reps
3/2 Muscle-Ups
95/65 lb Thrusters x 5 reps
2/1 Muscle-Ups

C.
At 10:00 minutes on the running clock, perform the following:

Three rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Chest-to-Bar Pull-Ups x 20 reps

D.
At 20:00 minutes on the running clock, perform the following:

Three rounds for time of:
95/65 lb Push Press x 10 reps
95/65 lb Barbell Walking Lunges x 20 reps
(barbell can be back racked)

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