3/20/13 – Wednesday

Written by josequan. Posted in Fitness

WOD

A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B.
Five rounds for time of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Two sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Handstand Walk x 15-20 meters
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B.
Every minute, on the minute, for 6 minutes:
5 Squat Cleans (155-185/105-135 lb)

Work for speed and efficiency, and then bring breathing and focus back to a calm state before your next set.

C.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (155-185/105-135 lbs)
Rest 2 minutes

Work efficiently with the goal of keeping your reps consistent on all three sets. Be sure to hit competition standards – stand the weight up so that you achieve full knee, hip and elbow extension with the barbell directly over the heels.

D.
Two sets for times of:
Row 500 Meters
135/95 lb Thrusters x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 3 minutes

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