Friday, April 19, 2013

041913 WOD

A. Buy in

In 6:00 with teams of two:

A: 45 double-unders

B: Front plank

Partner A can work only during hold; EMOM both must perform 5 V-ups

B. Barbell

Deadlift

4 x 5

Build up to a heavy set of 5 reps, but avoid reaching a 5-rep max

C. Metcon

For time:

For time

10 DL*

2 HSPU

8 DL

4 HSPU

6 DL

6 HSPU

4 DL

8 HSPU

2 DL

10 HSPU

* Suggested deadlift loads include the following:

1RM < 225/160 use 60%

1RM < 300/210 use 185/125

1RM < 350/245 use 205/145

1RM > 350/245 use 225/160