WOD 7-23-13

WARMUP:

COACHES CHOICE

 

WOD:

25 X PULLUPS

50 X DEADLIFT 155/105#

50 X HR PUSHUPS

50 X BOX JUMP 24/20"

50 X KNEE 2 ELBOW

50 X KB CLEAN & PRESS

25 X PULLUPS

 

 

STRENGTH CLASS, DAY 1:

1) POWER SNATCH + 2 SNATCH - 65% X 2 SETS; 70% X 3 SETS

2) JERK - 70% X 3 X 2 SETS; 75% X 3 X 3 SETS

3) CLEAN PULL - 90% X 7 X 4 SETS

4) BACK SQUAT - 60% X 8; 65% X 8; 70% X 6; 75% X 6 X 2 SETS

 

MIDLINE:

5A.) 10 X GHD SITUPS

5B.) 10 X STRICT TOES TO BAR

4 ROUNDS

 

CONDITIOINING:

14 X C2B PULLUPS

21 X DEADLIFTS 225/135

28 X BOX JUMPS 30/24"

35 X HR PLYO PUSHUPS

28 X BOX JUMPS 30/24"

21 X DEADLIFTS 225/135

14 X C2B PULLUPS