7/5/13 – Friday

Written by Joey Tudela. Posted in Fitness

Scott Panchik

WOD

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

B.
“Little Bear”
Three sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex=
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

B.
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D.
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk (225/155 lb)
6 Handstand Push-Ups to 6″/4″ Deficit

(Scale this as needed. If you don’t have a 15′ rope, sub 4 muscle-ups.)

 

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