3/25/13 – Monday

Written by josequan. Posted in Fitness

WOD

A.
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps (Scale with bands if you need to)
Rest 2-3 minutes

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets

(Recommended weights – 165/115 lbs)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 40-60 seconds (accumulated)

B.
Back Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed

C.
Six sets of:
Hang Snatch + Snatch
Rest as needed

Build over the course of the six sets. Let feel dictate load.

D.
Three rounds for time of:
5/3 Bar Muscle-Ups
7 Power Snatches (155/105 lb)
9 Overhead Squats (155/105 lb)

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