WOD Wed. Apr. 24

April 23rd, 2013
by:

WOD #1

Strength:
Shoulder Press

Basics: Practice strict press and push-press and build up to a medium heavy set of 5 on both types of presses.

Level 1: 2×10 @ 50%, 5-5-5-5-5

Level 2: Shoulder press 1×20 @ 50%, 1×10 @ 65%, 3×5 @ 85%

      Then: 1 set to failure at 75% then Push-press to failure then push-jerk to failure. Repeat at 85% of 1RM

WOD #2

Basics
3 Rounds For Time

  • 400m Run
  • 20 Box Jumps, 20″/16″
  • 20 Goblet KB Lunges, 35/20#

Level 1
4 Rounds For Time

  • 400m Run
  • 20 Box Jumps, 24″/20″
  • 20 Goblet KB Lunges, 55/35#

Level 2
5 Rounds For Time

  • 400m Run
  • 20 Box Jumps, 24″/20″
  • 20 Goblet KB Lunges, 70/55#

GobletKBLunge

The Goblet KB Lunge