4/28/14 WOD



*We will be testing this week for the function group

A.  Back Squat- work to a 1RM- rest as needed

– for those that have struggled for full range of motion work to a heavy Box Squat (box at parallel)

B.  AMRAP in 30 min

Run 800m

155m Farmers Carry- LI- 53/35, LII-70/53

8 Wall Walks- chest to wall

50 Double Unders (x3 singles)



*Starting new cycle

A.  Clean- work to a 3RM (not touch and go) then do, 1×3@95%, 1×3@90% of 3RM.

B1.  4 x ME Strict Pull-ups- rest 60 sec.

B2.  4 x 5 Push Press- heavy as possible- rest 60 sec.

C1.  In 10 minutes complete

Row 1000m

50 Alternating DB Snatch-70/50

30 Pull-ups

C2.  Once clock hits 10 minutes perform the following for time:

20 Squat Clean to Thruster- 145/105

*New cycle- stick to the rest intervals and all your percentage work will be off of last weeks testing.

Posted on: April 27, 2014admin

Leave a Reply

Your email address will not be published. Required fields are marked *