9.20.2013

 In WOD

Warm Up

2 Rounds of:

  • 10 Scap Push Ups
  • 10 T Push Ups
  • 10 SA KBS Per

Strength/Skill

  • A: Press @ 20X1 – Find a 1 RM – Rest 3 Minutes Between Sets
  • Work on hip and glute activation exercises during this time
    • 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 2 Reps
    • Set 4 – 90-95% of possible 1 RM x 1 Reps
    • Set 5 – 1 RM Attempt x 1 Reps
    • Set 6 – 1 RM x 1 Reps (Optional)

3 Sets of:

  • B1: Ring Pushups x Max Reps @ 1010 – Rest 45 Seconds
  • B2: Russian KBS x 10-15 – Rest 45 Seconds

MetCon

In teams of two, partners alternate full rounds to complete 7 rounds each of:

10 Burpees

200 Meter Run

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