Jan 31, 2012

Posted: January 31, 2012 in Wod
Tags: , ,

AM Session:

wanted  to row and work on DU’s, saw CFE wod for today. Did it at about 80% pace

20 min AMRAP

750m row

50x DU’s

21x KBS @ 1.5 pd

4 rds and some change on row

PM Session

Strength

1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set. 2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec. 2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.

Conditioning

4 rounds for total Sprint time of:

100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK 200m Sled Sprint – with 1/2 the weight of the drag

Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.

*Rest 5 minutes.

5 minute AMRAP of:

Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

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