6/19/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/ 95 # – RX) (115/ 75 # – Int.) (95/ 55 # – Beg.)
6 Pull-Ups
9 Kettlebell Swings (70/ 53 # – RX) (53/ 35 # – Int.) (35/ 25 # – Beg.)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Roll to Candlestick x 8-10 reps
Handstand Walk x 15-20 meters
High Box Jump x 1.1.1.1.1
(Step down between reps)

B.
Three rounds for time of:
10 Push Press (165/105 lbs)
20/15 Handstand Push-Ups
30 Pull-Ups
40 Kettlebell Swings (32/24 kg)

C.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed

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