5/13/13 – Monday

Written by Joey Tudela. Posted in Fitness

New classes have been added to the schedule.

6 AM Friday class  &  7:30 AM Monday – Saturday class.

WOD

A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 200 Meters
Squat Cleans (135/95 lbs)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

B.
Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.

You choose the loads.

C.
Three sets of:
20 V-ups
Rest 90 seconds

Tags: , , , , , , , , , , , , , , , ,

Trackback from your site.

Leave a comment

*