Wednesday, Dec. 17, 2014

We love you, Peggy. You make us smile!

121714 WOD

A. 4:00 Tabata

Alternating double-unders

kips

B. PRESS – TESTING

Take 30 minutes to find your 1RM (everyone may find a 1RM, as this lift is not as taxing as the others we’ve been testing). DO NOT USE A SPOTTER! Drop the bar when you fail or lower it into the rack position. Increase by small increments as you increase. Use microplates, a belt, whatever you got. Film your friends and text us with coverage! Good luck, everyone!

Suggested warmup loads:

1 x 5 @ 50%

1 x 3 @ 60%

1 x 2 @ 70%

1 x 1 @ 80%

1 x 1 @ 90%

1 x 1 @ 95%

1 x 1 @ 100+%

C. 2:00 AMRAP

4 burpees over barbell

3 hang power snatches (75/55)

2 snatch balances

1 overhead squat

Three rounds, resting 1:00 between each. Start subsequent rounds where you leave off. Score is rounds and reps of AMRAP.