Friday, April 10, 2015

Our hardworking 5:45 a.m. crew sets the pace! Rain or shine, they charge hard. Proud of you folks.

041015 WOD

A. 5:00 AMRAP

Partner 1) 100-meter run + 20 double-unders

Partner 2) weighted front plank (25/10)

Switching

B. Deadlift

Take 15 minutes to build to a heavy set of three to five reps for the day; stay conservative (we are not looking for a true max effort today) and get cobras in between your heaviest sets.

C. For total time:

12-9-7

Overhead squats (135/95)

Burpees over the bar

Rest 3:00

7-5-3

Full snatches (135/95)

Ring muscle-ups (sub bar muscle-ups; or one pull-up and one dip per MU; can be done kipping and consecutively)

>> On-Ramp

For total time:

12-9-7

Overhead squats

Burpees over the bar

Rest 3:00

7-5-3

Hang power snatches

Ring row + parallette dip