Wed – 12/03/2014

WOD

Strength
4 Rounds
12 GHD Situps
15 Pulls on the Rower for Calories
8 Each Crossover Band ER, IR, and Reverse FlyInternal
On the row, focus on power, no time limit, be patient and pull as hard as you can 15 times. 

Conditioning
AMRAP in 6 min:
7 Power Snatch (95/65)
5 Burpees
7 Chest to Bar Pullups
(Rx+ = 3 Bar MU)

Rest 3 Minutes

AMRAP in 8 min:
200M Running
15 Power Cleans (95/65)

Extra
DeadLift: Complete for time: 10@50%, 8@60, 6@70, 5@80, 20@50;
between each set of DL complete 15 sec L-Sit on Rings

Front Squat: every 90 sec: 6@50%, 5@60, 4@70, 4@80, 3@85, 2@90, 1@95, 10@60

Alternate the following:
A) Strict Supinated Pullups: 3 sets of 10 weighted as able,
rest 60 sec
B) HSPU:
set 1: Strict x 8 reps as hard a scaling as possible to complete all 8 reps, does not have to be unbroken;
set 2: Strict Deficit x 10 reps as hard a deficit as possible to complete all 8 reps, does not have to be unbroken;
set 3: 12 Kipping at Regional Standard AFAP, try to be unbroken;
rest 2 min after completion of each set before going back to chinups.

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s