7.14.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 5 Ring Rows
  • 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 @ 40A1 – Rest 90 seconds

MetCon

“Helen”

3 Rounds for time of:

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

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