4/22/13 – Monday

Written by Joey Tudela. Posted in Fitness

Sam Briggs

WOD

A.
Four Sets of:
Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 20-30 seconds
Rest 90 seconds

B.
In teams of three, complete five rounds each for time of:
200 Meter Run
10 Ground to Overhead (Clean & Jerk or Snatch. Athletes choose weight)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

A.
Five sets of:
3-Position Snatch @ 70-75%
(high hang, mid-thigh, floor)
Rest as needed

B.
Five sets of:
Push Press x 3 reps
Rest as needed

C.
Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

 

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Comments (1)

  • jonteregeyo

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    For this WOD, we saw it as an ‘explosive endurance’ workout, so we went a little light focusing on form over time.

    A. Jon, Chris, Blake: press – 95 lbs.; hollow rocks on grass made it harder to rock which means more of a workout.

    B. Jon: snatch – 95 lbs.
    Chris, Blake: clean and jerk – 95 lbs.
    Thoughts: the WOD would’ve hurt more if done in teams of two. breaks were kinda long, but it forced you to explode into ‘go’ mode

    havesome

    Reply

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