8/6/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

Matt Chan

WOD

A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010 (Plates can be used as well)
Rest 90 seconds

B.
Four rounds for time of:
135/95 lbs Ground to Overhead x 8 reps
400 Meter Run

 

EXTRA CREDIT

A.
Three sets for times of:
4 Muscle-Ups
8 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
16 Alternating Pistols
40 Double-Unders
Rest 2 minutes

B.
Take 15-20 minutes to build to today’s 1-RM Jerk

C.
For max reps:
30 seconds of Shoulder to Overhead (205/145 lbs)
90 seconds of Rest
30 seconds of Shoulder to Overhead (185/135 lbs)
90 seconds of Rest
30 seconds of Shoulder to Overhead (165/125 lbs)

D.
For time:
75/50 Ring Push-Ups

 

DUMBBELL EXTERNAL ROTATION EXPLANATION

 

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