Wednesday, Jan. 22, 2014
012214 WOD
A. NFT with a judge:
40 double-unders
20 wall balls AHAP
10 HR push-ups (no snaking; toes must stay planted on ground)
Try to go unbroken with each exercise; judges assess for ROM / counting accuracy; switching
B. Push / pull
1. 3 x 7 strict pull-ups
2. 3 x 7 strict HSPUs
If you don’t have the full movement, work the negative. Alternate movements with each set.
C. AMRAP in 5:00
5 push press (115/75)
10 deadlifts (same weight)
15 box jumps (24/20)
– Rest 2:30 –
AMRAP in 5:00
5 thrusters (95/65)
15 American kettlebell swings (53/35)
45 double-unders
>> On-Ramp
AMRAP in 5:00
5 push press AHAP
10 KB deadlift
15 step-ups
– Rest 2:30 –
AMRAP in 5:00
5 DB thrusters AHAP
15 Russian KBs AHAP
45 double-under attempts or 90 single-unders