WOD Fri. Apr. 26

April 25th, 2013
by:

WOD #1
Strength – Deadlift

Basics: Practice lift and build up to a difficult set of 5.
Level 1: 2×10 @ 50%, then 5-5-5-5
Level 2: 2x8 @ 70%, 5-5-5-5, then 20@ 185 lbs as fast as you can (no bouncing the weight at the bottom or dropping it at the top.)

WOD #2

Chipper, For Time

Basics

  • 20 Snatches, 45/25#
  • 10 Burpees
  • 30 Wall Balls, 20/14# @ 10’/9′
  • 10 Burpees
  • 20  Thrusters, 45/25#
  • 10 Burpees
  • 30 T2B
  • 10 Burpees
  • 20 Ring Rows
  • 10 Burpees

Level 1

  • 20 Snatches, 95/65#
  • 10 Burpees
  • 30 Wall Balls, 20/14# @ 10’/8′
  • 10 Burpees
  • 20  Thrusters, 95/65#
  • 10 Burpees
  • 30 T2B
  • 10 Burpees
  • 20 Pull-ups
  • 10 Burpees

Level 2

  • 20 Snatches, 115/75#
  • 10 Burpees
  • 30 Wall Balls, 20/14# @ 10’/9′
  • 10 Burpees
  • 20  Thrusters, 115/75#
  • 10 Burpees
  • 30 T2B
  • 10 Burpees
  • 30 C2B Pull-ups
  • 10 Burpees

RDL

Homework for Level 1/2
Watch video about Romanian Deadlift
This exercise will done on Monday by Level 1/2