Wed – 02/05/2014

20140204-202814.jpg

WOD

1) Romanian Deadlift 4×8
Rest 90 seconds
Ring Rows 4×10-12
*get as horizontal as possible
Rest 90 seconds

2) Three rounds for time of:
15 Burpees
30 Kettlebell Swings (24/16 kg)

COMP

If possible, complete in separate AM & PM sessions. If not, rest as long as possible. Have someone judge and count for you on #1.

AM
1) “11.4”
10 minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups
No scaling on this one, treat it like the Open, needs to be judged. Compare results here. But keep in mind how much all the athletes have improved since 2011.

PM
2) Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

3A)Bent-Over Barbell Row 3×6-8 @ 2111
Rest 60 seconds
3B) Weighted Supinated-Grip Pull-Ups 3×4-6 @ 21X0
Rest 60 seconds
3C) Glute-Ham Raises 3×6-8 @ 3011
Rest 60 seconds