Wed – 07/31/2013

Mobility WOD’s Kelly Starrett

WOD

Extra) Run 800M for Time

1) Push Press 5X5
Rest 2-3 minutes

2) For time:
15 Deadlift (225/155 lb)
30 Wallballs (20/12 lb)
12 Deadlift
24 Wallballs
9 Deadlift
18 Wallballs

Competition WOD

Workout of the Day

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%
Rest 2-3 minutes between sets.

2) Clean, 2 reps every two minutes, for 16 minutes (8 sets):
Rest 10 seconds between singles
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

3) For time:
100 Double Unders
50 Wallballs (20/14 lb)
40 C2B Pull-Ups
30 Burpees
20 Kettlebell Swings (32/24 kg)
10 Deadlift (255/165)

4) Work on Mobility 20 minutes

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