4/24/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds

B.
Four rounds for time of:
10 Toes to Bar
15 Box Jumps (24″/20″)
20 Thrusters (45/35 #)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Double-Unders x 50 reps
L-Sit x 30-45 seconds
Ring Dips x 10-15 reps

B.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM
(rest 10 seconds between doubles)
Rest as needed

C.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed

D.
Three rounds for time of:
400 Meter Run
15 Burpees
20 Toes to Bar

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