4/8/13 – Monday

Written by josequan. Posted in Fitness

WOD

A.
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes

B.
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6

Use the same barbell for all movements. Recommended weights are 155/105 lbs.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Chest-to-Bar Pull-Ups x 10 reps
Double-Unders x 50 reps

B.
Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest as needed

Build over the course of the six sets.

C.
Three sets of:
Halting Snatch Deadlift x 3 reps @ 5121
(pause at mid-thigh on the way up, slow and steady 5 second descent on the way down – and use straps for these)
Rest as needed

D.
Five sets of:
Back Squat x 3-5 reps @ 80-85%
Rest 2 minutes

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