Wed – 07/09/2013

Video Segment #2: “A Grocery Store Tour with Robb Wolf: Produce”

WOD

1) Take 12 minutes to find 1-RM Push Press

2) For time:
Run 800 Meters
followed immediately by…
Three rounds of:
10 Push Press (115/75 lb)
15 Box Jumps (24″/20″)
followed immediately by…
30 Toes-to-Bar

Competition Training

1) 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%
ASS TO ANKLES – Rest 2-3 minutes between sets

2) Hang Clean + Clean 5X1, Heaviest Possible
Rest as needed

3) Good Mornings 3X6 – Medium Load
Slow decent, Quick Up
Rest as needed

4) For time:
Row 500 Meters
20 Chest-to-Bar Pull-Ups
40 Walking Farmers Lunges with Two Kettlebell (32/24 kg)
20 Chest-to-Bar Pull-Ups
Row 500 Meters