Friday’s WOD

Warm-up:

800 M Run

Skill:

Burgner

Strength/ Snatch:

1-1-1-1-1-1-1

 

Advance WOD:

Strength

1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95% DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.

*Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3XME Strict Pull-ups – rest 60 sec.
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

5 minute AMRAP of:

5 Bar Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)

*Rest 1 minute.

2 minute AMRAP of:

Ring Dips

Midline/Recovery

3X20 Reverse Hypers – medium/heavy, rest 60 sec.