Friday, Jan. 9, 2015

photo(815)Christmas in January

010915 WOD

A. 5:00 with teams of two:

Partner 1) 30 double-unders

Partner 2) Alternating arch / hollow holds

Switching; if two drops before 1 finishes, five burpee penalty for both before continuing.

B. Deadlift

Set 1: 10 reps @ 50% of 1RM

Set 2: 10 reps @ 60%

Set 3: 8 reps @ 65%

Set 4: 6 reps @ 70%

Set 5: 4 reps @ 80%

Rest 2-3 minutes between sets. If you do not know your 1RM, build to a midrange set of 5 and do three sets of five.

C. In 2:30

Run 200 meters

10 chest-to-bar pull-ups

10 v-ups (legs and arms must be fully extended)

ME overhead squats (95/65)

Four rounds, resting 1:00 between each.

>> On-Ramp

Modifications will be posted on whiteboard.