4/2/13 – Tuesday

Written by josequan. Posted in Fitness

13.4 WOD vids

Joey and Jose

Salvi and Ton

Soledad Quan

Salvi Re-do

WOD

A.
Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;

B.
For time:
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 600 Meters

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Five sets of:
Front Squat
* Set 1 – 3 reps @ 75-80%
* Set 2 – 2 reps @ 80-85%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 95+%
Rest as needed

B.
Two sets of:
Back Squat x Max Reps @ today’s heaviest FS weight
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (115/75 lbs)
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell
(lateral jump is fine)

D.
Optional – Take 15-20 minutes to work on gymnastics skills that you have struggled to master.

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