3/1/13 – Friday

Written by josequan. Posted in Fitness

9 Days to register ;). 6 Days until the 1st WOD comes out.

WOD

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
Run 800 Meters
Immediately followed by . . .
Three rounds of:
10 Thrusters (100 #/65 #)
20 Pull-Ups
Immediately followed by . . .
Run 400 Meters

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed

B.
Take 15-20 minutes to build to a heavy Clean & Jerk

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Hang Power Cleans (135/95 lb)
10 Handstand Push-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 minutes of:
10 Shoulder to Overhead (135/95 lb)
10 Burpees Over the Barbell

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