5/6/13 – Monday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups (HSPU) x Max Reps
Rest 2 minutes

Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes

Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

*HSPU can be done strict or kipping. Pick one and destroy that weakness.*

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/18″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps
Skin the Cats x 5 reps

B.
Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes

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

INCREASE LAST WEEK’S LOAD BY 5-7% for each set.

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Comments (2)

  • jonteregeyo

    |

    A.
    Jon:
    Set 1: 225 lbs, 15
    Set 2: 225 lbs, 13
    Set 3: 225 lbs, 10

    Chris:
    Set 1: 135 lbs, 7
    Set 2: 135 lbs, 15
    Set 3: 135 lbs, 10

    Kate:
    Set 1: 55 lbs, 11
    Set 2: 65 lbs, 16
    Set 3: 95 lbs, 19

    B.
    Jon: 36, 35, 30 ,28 (used 95 lbs for push press. It was nearly impossible because of the HSPUs in part A.)

    Chris: 28, 24, 30, 32 (same comments as Jon!)

    Kate: 28, 20, 20, 20 (used bare barbell for push press)

    Reply

  • jonteregeyo

    |

    havesome

    Reply

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