1-27-12

Posted: January 28, 2012 in Wod
Tags: , ,

Strength

*If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are.

1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.

255; 315; 340; 340

Notes on performing the High-Bar Squat.

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.

205×2;225×2

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

225; 255; 275×2

Conditioning

7 rounds of:

5 Deadlifts @ 315/225# 10 Over the Box Jumps 24/20″ Run 200m

*Rest 4 minutes.

For total working time.

8:07 (1:02/1:02/1:02/1:02/1:01/1:02/0:57)

Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.

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