4/23/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

Dream Big

WOD

A.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 #)
10 Chest to Bar Pull-Ups
10 Burpees

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Strict Handstand Push-Up x 12-15 reps
(if you can’t perform these unbroken, accumulate as many reps as possible in 2-3 cluster sets)
Supine Ring Rows x 10 reps
Toes to Bar x 10-15 reps

B.
Take 10-15 minutes to work on Jerk Technique – only build load if speed and mechanics are perfect.

C.
Every two minutes, for 10 minutes (5 sets), complete the following:
Weighted Pull-Ups x 3 reps

D.
Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (55/35 lbs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

 

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Comments (1)

  • jonteregeyo

    |

    Did today’s WOD running only on five hours of sleep and it was a bad idea.

    A.
    315 x 5
    36 in. x 10

    B.
    5 rds, 8 power cleans at 155 lbs.
    Thoughts: I need to work on my chest to bar butterfly technique.

    havesome

    Reply

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