Friday’s WOD

Warm Up:

500 Meter Row

2 Laps inside the gym

2 Laps inside the gym backwards

Skill:

Deadlifts

 

Deadlift / Strength:

5-5-5-5-5

 

*Use the heaviest weight you can for each set. Rest as needed between sets.

ADVANCE WOD

BB Gymnastics

1) 12 minutes to establish a 1rm Power Snatch.

2) 12 minutes to establish a 1rm Power Clean & Push Jerk.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 6X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.