5/15/13 – Wednesday

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:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Two sets, not for time, of:
Rope Climb x 3 ascents
Roll to Candlestick x 6 reps
Double-Unders x 40-50 reps

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

C.
Complete as many rounds and reps as possible in 5 minutes of:
365/245 lb. Deadlift x 3 reps
Muscle-Up x 3 reps

(SCALE loads as needed.)

Rest exactly 5 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups

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

Trackback from your site.

Leave a comment

*