4.23.2014

 In WOD

Warm Up

Dynamic Drills

Then 2 Rounds

  • Run 250m
  • 10 Wallslides
  • 10 Ring Rows

Strength/Skill

A.

  • Find 1RM Press
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.

  • Find 1RM Weighted Pull Up – OR Perform 3 Sets of 2-3 reps @ 40A1

MetCon

“Helen”

3 Rounds for time of:

  • Run 400m
  • 21 KBS (53/35)
  • 12 Pull Ups

 

Leave a Comment