January 18, 2012

Posted: January 18, 2012 in Wod
Tags: , ,

Strength

1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.

2a) 4X3 Split Jerk @ 75% – rest 60 sec.

2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.

Conditioning

3 rounds for time of:

5 Wall Walks 7 Muscle Ups 15 Deadlifts @ 275/185#

Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.

Strength/Midline

1a) 3X20 Reverse Hyper – medium, rest 60 sec. 1b) 3XME L-Sit Hold – rest 60 sec.

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