5/7/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B.
In teams of two, complete four rounds each for time of:
12 Dumbbell Renegade Rows
400 Meter Run

Renegade Row movement demo. (1 Rep = 1 row with R arm + 1 row with L arm)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Two sets, not for time, of:
Wall Climbs x 3-6 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps

B.
Eight attempts of Jerk
(all attempts between 80-95%)
Rest 2-3 minutes between attempts

C.
Three sets of:
Snatch Push Press x 2 reps
Rest 60 seconds
Weighted Pull-Ups x 2 reps @ 20X0
Rest 60 seconds

D.
Three sets of:
Row 350 Meters
25 Kettlebell Swings (32/24 kg)
20 Handstand Push-Ups
Rest 3 minutes

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