Sat – 10/12/2013

Regular Schedule on Saturday

WOD

Leg Week is almost over…

Extra) Hang Power Clean, 10 min to find 1RM

In teams of two, complete as many rounds as possible in 24 minutes of:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/12 lbs)

Team members will alternate exercises:
Partner A will run 400 meters,
Partner B will perform 30 Box Jumps,
Partner A will perform 30 Wallballs,
Partner B will run 400 meters – and so on for 24 minutes.

Competition Training

1) Three sets, not for time, of:
20 Double-Unders
2-4 Muscle-Ups
8-10 Toes to Bar

2) Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 5 reps @ 80-85%
* Set 5 – 3 reps @ 90-93%
Rest 2-3 minutes between sets.

3) For time:
Row 1000 Meters
…then, 3 rounds of:
15 Back Squats (135/95 lbs)
15 Chest-to-Bar Pull-Ups