12.10.2013

 In WOD

Warm Up

2 Rounds

  • 10 Wallslides
  • 10 Scap Push Ups
  • 10 T Push Ups

Strength/Skill

  • A: Press – Find 1Rm
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 1-RM
* Set 6 (optional) – Exceed Set 5 weight

MetCon

Against a three-minute running clock, complete as many rounds and reps as possible of:

  • 3 Burpees
  • 6 Air Squats
  • 9 Box Jumps (24/20)

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

 

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