Friday, June 13, 2014

061314 WOD

A. In 6:00

3:00 – row @ 20 strokes / minute with damper at 7/6

3:00 – left plank (1:00); front plank (1:00); right plank (1:00) (rotate without dropping)

B. Deadlift – linear week 1

3 x 5 @ 50-60% of 1RM/EST 1RM

Subset working sets with cobras

C. Three rounds for time: *

10 strict pull-ups

10 v-ups

10 OHS (135/95)

* Metcon programmed by Outlaw CrossFit

>> On-Ramp

Three rounds for time:

10 ring rows / supine rows

10 v-ups / weighted sit-ups

10 OHS AHAP