8/7/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

WOD

A.
In 5 minutes, complete the following:
Run 600 Meters
Max reps of Sumo Deadlift High Pull (SDHP) (75/ 55 #)

Rest exactly 5 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .

C.
In 5 minutes, complete the following:
Run 600 Meters
Max reps of SDHP (75/ 55 #)

Rest exactly 5 minutes, and then …

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Hand-Release Push-Ups
10 Box Jumps

 

EXTRA CREDIT

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

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

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

D.
For time:
Row 1000 meters
50 Chest-to-Bar Pull-Ups

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