3/12/13 – Tuesday

Written by josequan. Posted in Fitness

WOD

A.
Three sets of:
Overhead Squat x 8-10 reps @ 20X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/12 lbs)
60 Double-Unders

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
L-Sit x 30-45 seconds
Burpee to a 4″ Platform x 10 reps
(find rhythm and efficiency)

B.
Deadlift
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
Rest as needed

C.
Three sets for times of:
15 Pull-Ups
20 Shoulder to Overhead (95/65 lbs)
25 Push-Ups
Rest 2 minutes

D.
For max meters:
3 Minutes of Rowing
Rest 3 Minutes
2 Minutes of Rowing
Rest 2 Minutes
1 Minute of Rowing

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