thanks DJ Visitacion for the graphic for today's WOD.
Thursday, April 4, 2013
Wednesday, April 3, 2013
RDL
Romanian Deadlift
3, 3, 3, 3, 3
12 min AMRAP:
2 Hang Power Cleans (115/75#)
2 Pull ups
2 Weighted Sit up (35#/25#)
4 HPC
4 Pull ups
4 Sit ups
6 HPC
6 Pull ups
6 Sit ups
etc....
Post 3RM and Rounds + Reps to board.
3, 3, 3, 3, 3
12 min AMRAP:
2 Hang Power Cleans (115/75#)
2 Pull ups
2 Weighted Sit up (35#/25#)
4 HPC
4 Pull ups
4 Sit ups
6 HPC
6 Pull ups
6 Sit ups
etc....
Post 3RM and Rounds + Reps to board.
Tuesday, April 2, 2013
Press Cluster
Strict Press cluster
8x3 @ 80% of 5RM
Rest :45 per round
i.e. Perform 3 reps at 80%, rest :45 until all 8 sets are completed.
With a running clock for 25 minutes:
Run 500m on every 5 minute interval
If you complete all the intervals post RX on the board by your name.
8x3 @ 80% of 5RM
Rest :45 per round
i.e. Perform 3 reps at 80%, rest :45 until all 8 sets are completed.
With a running clock for 25 minutes:
Run 500m on every 5 minute interval
If you complete all the intervals post RX on the board by your name.
Monday, April 1, 2013
Squat clusters!
Backsquat Cluster:
12x1 @ 80% of 5RM (3/26)
Rest :10 per rep
i.e. Load barbell to 80% of 5RM, perform 1 squat-rack the bar, rest :10, perform 2nd rep, rest :10 until 12 squat are completed.
In teams of 2
10 min AMRAP:
1 Plate Push
7 Ball slams
When partner completes plate pushes and ball slams, partner 2 can start their round.
Post rounds to board.
12x1 @ 80% of 5RM (3/26)
Rest :10 per rep
i.e. Load barbell to 80% of 5RM, perform 1 squat-rack the bar, rest :10, perform 2nd rep, rest :10 until 12 squat are completed.
In teams of 2
10 min AMRAP:
1 Plate Push
7 Ball slams
When partner completes plate pushes and ball slams, partner 2 can start their round.
Post rounds to board.
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