4/26/13 – Friday

Written by Joey Tudela. Posted in Fitness

Rob Forte

WOD

A.
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Take 15 minutes to build to a heavy Snatch

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk

Keep the weight light and fast with perfect mechanics, only build in weight to the extent your speed and mechanics stay sound.

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

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