10.28.2013

 In WOD

Warm Up

2 Rounds

  • 10 Wallslides
  • 10 Scap Push Ups
  • Run 250m

Strength/Skill

  • 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: Weighted Pull Up – Find 1RM – OR Perform 3 sets of Negatives x 2-3 reps @ 60A1 – Rest 90 seconds

MetCon

Run 400m

Then 21, 15, 9 of:

  • Burpees
  • KBS (53/35)

Run 400m

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