4/29/13 – Monday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

B.
Three sets for times of:
200 Meter Run
20 Wall Ball Shots
20 Kettlebell Swings (70/ 53 #)
Rest 3 minutes

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Toes to Bar x 10 reps
Double-Unders x 30 reps
Turkish Get-Up x 2-3 reps each arm

B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed

C.
Ten sets of:
Back Squat @ 30X0
1. x 5 reps
2. x 3 reps
3. x 1 rep
4. x 3 reps
5. x 3 reps
6. x 2 reps
7. x 7 reps
8. x 7 reps
9. x 7 reps
10 x 7 reps
Rest exactly 2 minutes between sets.

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