6/24/14 WOD



A.  Build to a 1RM Close Grip Bench Press in 12 minutes

B.  5 sets of:

AD 45 sec.

-rest 15 sec.

AMRAP Double Unders in 60 sec.

30 Sit-ups

-rest 15 sec.

Row 750m

-rest 3 min b/t sets



A.  20 min to establish a 1RM Back Squat

-once you reach the 80-90% range, take 2 min rest then perform a “walkout” (set-up like your going to squat, walk out of the rack and hold the weight on your back for 5 sec- do not attempt to squat) with 5-10% more then your projected maximal squat.  If your projecting 300lbs, walk out with approximately 325lbs after “walkout” rest 2 min then begin your maximal attempts.

B.  For Time

100 Double Unders

5 Rope Climbs-15′

20 Hang Clean to Thruster-135/85

5 Rope Climb-15′

100 Double Unders


Posted on: June 23, 2014admin

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