Wednesday, May 6, 2015

Congrats to Keola who nailed a 295 power clean Tuesday afternoon. He followed it with an easy 305 full clean (video on our YouTube channel). This firefighter is ridiculously strong. Nice work, Ola!

050615 WOD

A. EMOM 9:00

Minute 1: 100-meter run + 4/3 strict pull-ups

Minute 2: 0:30 hollow to arch off bar (kipping with controlled swing)

Minute 3: 0:30 handstand hold (or overhead hold with barbell)

B. Press – 5/3/1 month one | week one

65% x 5 *

75% x 5

85% x 5+

Subset working weights with 3 x 12 banded triceps pull-downs

* Remember to base all percentages off working weight (90% of 1RM)

C. AMRAP 5:00

10 toes-to-bar

5 overhead squats (135/95)

Rest 2:30

AMRAP 5:00

10 burpee box jumps (24/20)

5 ring muscle-ups (sub: 5 chest-to-bar pull-ups + 5 bar dips)

>> On-Ramp

AMRAP 5:00

10 sit-ups / leg raises

5 overhead squats / air squats

Rest 2:30

AMRAP 5:00

10 burpee step-ups

5 ring rows + 5 parallette dips