Wednesday, May 14, 2014

051414 WOD

A. In 5:00 with a teammate:

Partner 1) Run 100 meters + 20 double-unders or 20 DU attempts

Partner 2) ME hollow rocks

Switching; score is total hollow rocks. Team with most hollow rocks escapes 10 muffin tops/star jumps.

B. Strict pull-ups

4 x ME

Subset with 4 x 1:00 weighted front planks (45/25)

C. For time:

21-15-9

Push press (115/75)

Deadlift (115/75)*

Box jumps (24/20)

* Use same bar for weighted movements

>> On-Ramp

15-12-9

Push press

KB DL

Step-ups