4/1/13 – Monday

Written by josequan. Posted in Fitness

WOD

A.
Bench Press
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 1 rep
Rest 2-3 minutes between sets

B.
“Body Weight Fight Gone Bad”

3 rounds for max reps of:

60 seconds of Pull-ups
60 seconds of Push ups
60 seconds of anchored Sit-ups
60 seconds of Air squats
60 seconds of Burpees
60 seconds of Rest

 

*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.)
Toes to Bar x 10 reps

B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk

If your legs are still sore from 13.3, perform these as power cleans. Regardless, let feel dictate load.

C.
For time:
10 Ground to Overhead (205/145 lb)
30 Toes to Bar
10 Ground to Overhead (185/135 lb)
20 Toes to Bar
10 Ground to Overhead (155/105 lb)
10 Toes to Bar

Use one barbell. Athlete must remove the plates as they progress through the workout.

D.
Three sets of:
Weighted Sit-ups x 6-8 reps @ 4022
Rest 2 minutes
Stationary Dips x max reps @ 1011
(terminate set once you break tempo)
Rest 2 minutes

 

Trackback from your site.

Leave a comment

*