8/9/13 – Friday

Written by Joey Tudela. Posted in Fitness

Garret Fisher

WOD

A.
Take 12-15 minutes and build to today’s 1RM Snatch

B.
Using ~75% of what you worked up to in part A, complete for time rounds of 12, 9 and 6 reps of:
Snatch
Handstand Push-Ups

 

EXTRA CREDIT

A.
Three sets of:
Tall Box Jump x 1.1.1.1.1
(rest 10 seconds between jumps, step down to a smaller box between reps)
Double-Unders x 40-50 reps
Handstand Walk x 10-15 Meters

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

C.
Take 15 minutes to build to today’s 1-RM Clean & Jerk

 

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