Wednesday, Feb. 5, 2014
020514 WOD
A. NFT with a judge:
Both run 400 meters, then:
20 front squats (45/35 or 15) (checking squat / rack form)
15 HR push-ups (keep toes planted, hollow-body position)
10 dips (look for required ROM)
Judge/assess/encourage partner, then switch
B. Push press
4 x 3 building to a heavy set of three
Subset with 4 x 5 strict pull-ups
C. For time:
100-meter run
21 box jumps (24/20)
21 American kettlebell swings (53/35)
21 toes-to-bar
100-meter run
15 box jumps
15 American kettlebell swings
15 toes-to-bar
100-meter run
9 box jumps
9 American kettlebell swings
9 toes-to-bar
100-meter run
>> On-Ramp
For time:
100-meter run
21 step-ups
21 Russian kettlebell swings
21 sit-ups
100-meter run
15 step-ups
15 Russian kettlebell swings
15 sit-ups
100-meter run
9 step-ups
9 Russian kettlebell swings
9 sit-ups
100-meter run