WOD Wed. Jan. 25

January 24th, 2012

Skillwork: Deadlift
5-3-1 Strength Program Cycle Week 3
Deadlift 5-3-1+

All levels

5 Rounds (Record time each round):

S-shape speed, agility course (15-5-15-5-15 yards)
10 box jumps, 24″
10 Wall Balls 20 lbs.
10 Burpees
rest 2:00 min

WOD Mon. Jan. 23

January 22nd, 2012

Skill-work: Bear complex rep with PVC pipe.
5-3-1 Strength Program Cycle Week 3
Bench 5-3-1+

Level 1/2
“Bear Complex”
5 Rounds of 7 reps
1 Rep is all of the following:

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Pick a weight where you can do all 7 reps in a given round without putting down the bar.
Record time and weight for each round.

Same as Lvl 1/2, but don’t keep track of time. Just record weight. Use a pace and weight that is reasonable.