WOD Mon. May 6

May 5th, 2013
by:

New schedule in effect today!

Schedule-2013-05

Strength: Deadlift
Basics: Practice lift and build up to a difficult set of 3.
Level 1: 1×10 @ 50%, 1×10 @ 65%,  3-3-3+
Level 2: 1×10 @ 65%, 3×3 @ 90% Then: 1×10 Sumo Deadlift @ 75%, 1×10 Romanian Deadlift @ 40%

WOD #2
Chipper Progression
In 3:00 perform as much of the Chipper as possible, rest 3:00. In 5:00 perform as much of the Chipper as possible from the beginning again, rest 3:00. Finally start and complete the whole chipper For Time.

Score = For time in seconds -reps completed during the first two build-ups.

Level 2:

  • Run 400m
  • 10 Burpees
  • 20 C+J, 95/65#
  • 30 Wall Balls, 20/14#
  • 40 Pull-ups
  • 30 Over box Jumps @ 20/20/24″ in 3-box circuits (10x through circuit)
  • 20 OHS, 95/65#
  • 10 HSPU

Level 1:

  • Run 150 yards (driveway)
  • 10 Burpees
  • 20 C+J, sixty-five/45#
  • 30 Wall Balls, 20/14#
  • 40 Pull-ups
  • 30 Over box Jumps , single box @ 20″
  • 20 OHS, sixty-five/45#
  • 10 HSPU

Basics:

  • Run 150 yards (driveway)
  • 10 Burpees
  • 20 MBSC, 20/14#
  • 30 Wall Balls, 14/10#
  • 40 Pull-ups
  • 30 Box Jumps, in 3-box circuits (10x through circuit)
  • 20 OHS, 45/35#
  • 10 Shoulder Push-ups