PERFORMANCE W.O.D. – 10/15/13: “Cushy-Pushy”
A1. Skill Work: 5 x 3 Tall Clean @ 65% of 1 RM for Clean and Jerk; B1. “Cushy-Pushy” Four Rounds of the following: 5 Min AMRAP: – 5 Unbroken Pull-Ups (Perform as many unbroken as you can, up to 5); – 7 Unbroken…
Daily WOD, Performance
Performance W.O.D. – 10/14/13: “Johnny-Jump(ed)-Up”
A1. 4 x 3 Squat Snatch @ 88% 1RM Clean;
B1. 5 x 5 Back Squat @ 88%;
C1. 2:00 Max-Rep Double-Unders, 2:00 Rest;
C2. 4:00 AMRAP, Max-Effort:
– 8 Dead-lifts (225/155);
– 12 Box Jumps (24″/20″)
C3. 4:00 Rest
C4. 4 x :30 Max-Rep Box-Jumps (24″/20″), w/ :30 Rest.
W.O.D. – 10/10/13: “CF Total”
A1. “CF Total”.
After warming up with each exercise, build to a 1 RM with each of the following exercises:
- Back Squat;
- Strict Press;
- Deadlift.
Take a minimum of 2 minutes between each attempt.
B1. Optional Cookie:
- 1:00 Airdyne for Calories.
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