4/15/13 – Monday

Written by Joey Tudela. Posted in Fitness

51 year old Mary Beth Litsheim

WOD

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Build to a heavy Muscle Snatch

B.
Six sets of:
Power Snatch + Snatch
Rest as needed

C.
For max reps:
1 Minute of Muscle-Ups
Rest 60 seconds
2 Minutes of Ring Dips
Rest 60 seconds
3 Minutes of Push-Ups
(keep these legit…no prizes given for today, and no love given for droopy push-ups)

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

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Comments (1)

  • jonteregeyo

    |

    So I thought I was done WODing for today, but Sherri really wanted to gym it up…so of coarse I was in! We chose to do this WOD because she loves deadlifts.

    A.

    Jon:
    Set 1: 275 x 5, 15
    Set 2: 275 x 5, 10
    Set 3: 325 x 5, 7 (lost balance)
    Set 4: 325 x 5, 10

    Sherri: (substituted HSPUs for reg push ups)
    Set 1: 155 x 5, 13
    Set 2: 155 x 5, 10
    Set 3: 155 x 5, 7
    Set 4: 155 x 5, 10

    B.

    Jon: 5 rds, 15 KB swings, 23 DUs
    Sherri: 4 rds (did 15 DUs for rd one, started over and did 90 singles for a 4 rds)

    Reply

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