10.7.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds

  • Dislocates x 10
  • Scap Push Ups x 10
  • T Push Ups x 10

Workout of the Day

A. Press – Find 1RM

For the press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 -Test 1RM
* Set 6 (optional) – Exceed Set 5 weight

B 3 Sets

  • B1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps
  • B2: Box Jump/Step Down x 5 @ 13X1
  • B3: Double Unders x max reps in 30 seconds

C. “Annie”

Complete rounds of 50,40,30,20,10 for time of:

  • Double Unders
  • Sit Ups