5/5/14 WOD



A1. 4×5 Back Squat- build per set- rest 90 sec.

A2. 4 sets of Weighted Pull-up Cluster- 2,2,2 (rest 15 sec between 2’s)- rest 2 min

-still working on strict pull-ups do, lock-offs-jump chin over bar, with a 5 count slowly lower chin to bottom.

B. 3×5 Close Grip Bench Press- build each set- rest as needed.

C. For Time:


Ring Push-ups


Wall Balls-20/14 (10’/9′)


A. Mid Hang Clean- build to a 3RM, then 1×3@95%, 1×3@90%- rest as needed.

B1. 4×8 Weighted Strict Pull-ups (not unbroken)- heaviest possible- rest 60 sec.

B2. 4×4 Push Press- heaviest possible- rest 60 sec.

C. For Time:

Run 155m

30 GHD Sit-ups

15 Shoulder to Overhead-135/85

5 Rope Climps-15′

Run 155m

5 Rope Climbs-15′

15 Shoulder to Overhead

30 GHD Sit-ups

Run 155m

Posted on: May 4, 2014admin

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