3/25/14 WOD

no excuses

FUNCTION

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.

DRIVE

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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