4/19/13 – Friday

Written by Joey Tudela. Posted in Fitness

 

Camaraderie

WOD

A.
Take 15 minutes and build to today’s 1-RM Power Clean

B.
For time:
300 Meter Run
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Push Press (115/ 75 #)
30 Pull-Ups

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Six sets of:
Clean & Jerk x 1.1.1
(rest 10 seconds between singles)
Rest as needed.

Build throughout the six sets, starting around 70% of your 1-RM.

B.
Three sets of:
Clean Pulls x 1.1
(rest 10 seconds between singles)
Rest as needed

C.
Four sets for max reps:
In two minutes, complete the following:
Run 400 Meters
Handstand Push-Ups x Max Reps
Rest 2 minutes

(If you cannot run, substitute a 400 Meter Row.)

D.
Three sets of:
Back Squat x 10 reps
Rest 4-5 minutes

Challenge yourself on these squats, and just note if you fell a rep or two short.

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Comments (1)

  • jonteregeyo

    |

    Since I’ve easing back in to CF since my little off cycle/vacay I decided to a little active recovery. Honestly, I already feeling sore from yesterday’s WOD.

    I started doing light drills on the jump ropes for 5 minutes, then stretched for 25 minutes holding each stretch for a 30 count. Didn’t have my iPod so it should also count as meditating?

    For the next peice, the plan initially was to go on a light run, but I left my iPod at home. Plan B was to row, but since the gym here on base is turning the power lifting room into a HITT (High Intensity Tactical Training, probably exactly like HIIT) room they got rid of the rowing machines. Peaking in the cardio room, I spotted a stationary bike that was meant to be mine. At this point, I was like, “F*ck it.” Hopped on (no homo) and did 5.5 miles at level 13, keeping RPM at an easy 75 and my HR 145.

    havesome

    Reply

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