3/23/13 – Saturday

Written by josequan. Posted in Fitness

WOD

A) 15 – 20 Mobility session

B) In teams of 2 perform For time:

30 Alternating Burpees

Then…

 

4 Alternating Rounds of:

1 Partner holding a plank hold while the other runs 200 Meters.

Then…

30 Alternating Burpees

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets for times of:
6/4 Muscle-Ups
12 Handstand Push-Ups
12 Toes to Bar
Rest 2 minutes

B.
Four sets of:
Bench Press
Rest 2 minutes
Weighted Chest-to-Bar Pull-Up
Rest 2 minutes

Rep Scheme for both Bench and Pull-Ups:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 90%
*Set 3 – 1 rep @ 95%
*Set 4 – 1 rep @ 95+%

C.
One set for max reps of:
Bench Press @ 80% of today’s heaviest single

If the athlete pauses more than 2 seconds at the top, the set should be terminated.

D.
Three rounds for time of:
20 Walking Lunges with KBs (24/16 kg)
20 Chest-to-Bar Pull-Ups
20 Ring Dips

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