5/20/13 – Monday

Written by Joey Tudela. Posted in Fitness

Regional Highlights from this past weekend.

Mikko Salo’s 5:21 “Jackie”

Sam Briggs 6:05 “Jackie”

WOD

A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

B.
Three rounds for time of:
400 Meter Run
15 Hand-Release Push-ups
25 Kettlebell Swings (RX – 70/53 #) (Intermediate – 53/35 #) (Beginners – 35/25 #)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 4-8 reps
Double-Unders x 40-50 reps

B.
Every two minutes, for 20 minutes (10 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)

C.
Back Squat
* Set 1. x 4 reps @ 70%
* Set 2. x 3 reps @ 80%
* Set 3. x 2 reps @ 90%
* Set 4. x 1 rep @ 90-95%
* Set 5. x Max Reps @ 85%
Rest 3-4 minutes between sets

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

Trackback from your site.

Leave a comment

*