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Function W.O.D. – 10/14/13: “Johnny-Jump(ed)-Up (Scaled)”

A1. 4 x 5 Hang-Clean @ 70% 1RM Clean. Emphasis on form, not absolute load.

B1. 5 x 5 Back Squat @ 88%. Descend to a box if necessary; use wall-ball for target depth.

C1.  2:00 Max-Rep Single-Jump-Rope, 2:00 Rest;

C2. 4:00 AMRAP, Max-Effort:

– 8 Dead-lifts (155/95);

– 12 Box Jumps (24″/20″)

C3. 4:00 Rest

C4. 4 x :30 Max-Rep Weighted Step-Ups (45/33) in back-rack position, w/ :30 Rest.

W.O.D. – 10/9/13: “Touch-n-Go”

A1. EMOTM, 12 Min:

– THIS min: 4 Touch-and-Go Squat Clean (Scale w/ Hang Squat Clean);

– THAT min: 6 Ring-Dips

 

B1. 5 rounds for time:

– 30 Double-Unders

– 12 Unbroken Toes-to-Bar (scale w/ K2E).

 

NOTE: Each athlete should scale the number of T2B or K2E to a number that they can do unbroken. DON’T BE A HERO. Objective is to develop strength and discipline necessary to do these unbroken – not to win the WOD.