3/25/14 WOD

no excuses


A1.  5 x 5 Back Squat @40X1- heavier then last week- rest 90 sec.

A2.  2-3 Weighted Pull-ups @41X1- rest 90 sec.

B1.  4 x 4 Weighted Dips @31X0- rest 90 sec.

B2.  4 x 8-10 Ring Rows- feet elevated @31X0- rest 90 sec.

C.  Hollow Rocks 15 cycles; 4 sets- rest 60 sec.

D.  Run 1 mile for time (10.5 laps)

-still working on pull-ups and dips, jump up to the top of a pull-up (chin over bar, lock out on dips) and a slow 4 count down.

-maintain tempo’s at heaviest weight possible

-goal on hollow rocks is to maintain the distance between hands overhead and toes, maintain momentum thru the core.  Scale down hollow rocks by bringing in one knee some.


A.  5 x 1 Clean from blocks (just above knee) + 1 Jerk- work to heaviest for the day- rest 90 sec.

B.  Back Squat- 1 attempt to establish a 20RM- rest 1:00 (before C)

C. Front Squat- max reps @100% of part B

D.  5 Rounds for time of:

12 T2B

12 Burpee Box Jumps-24/20

-Rest 1:1

*include rest after final round, then…

E. 25/20 Bar Muscle-ups for time

– goal for 20RM Back Squat is between 65-70% of 1RM

Posted on: March 24, 2014admin

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