2/2/13 – Saturday

Written by josequan. Posted in Fitness

WARM UP

3 Rounds not for time:

3 Strict pull-ups
6 Overhead squats with PVC pipe

 

WOD

In 2 – 4 teams perform:

9 Chest 2 bar pull-ups
9 Squat snatches (135# / 95#)
200 Meter run with medicine ball (20# / 14#)

7 Chest 2 bar pull-ups
7 Squat snatches (135# / 95#)
200 Meter run with medicine ball (20# / 14#)

5 Chest 2 bar pull-ups
5 Squat snatches (135# / 95#)
200 Meter run with medicine ball (20# / 14#)

* 1st person in line performs the first set of 9 reps and resting after the 200 meter run. Once the last person in the group has completed the set of 9 reps and the 200 meter run the 1st person in line moves on to perform the set of 7 reps. The set will be performed similar to the set of 9 reps and with the set of 5 reps as well.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

With a 40 minute running clock…

1 minute ME Muscle-Ups

*Rest 1 minute.

7 minute AMRAP of:

75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#

*Rest 1 minute.

1 minute ME Muscle-Ups

*Rest 1 minute.

7 minutes to establish a 1RM Front Squat

*Rest 1 minute.

2 minutes ME Muscle-Ups

*Rest 1 minute.

3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#

Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.

2 minutes ME Muscle-Ups

*Rest 1 minute.

7 minutes to establish a 1RM Jerk (racks or blocks may be used)

 

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