WOD Wed 2-6-13

Published by mattdcfm at February 5, 2013

Tags

Fight Gone Bad looks so good

Warmup:

5 minutes rope skipping – attempt doubleunders but don’t dwell on them

Stretch hamstrings, glutes, lats and biceps and get right after the deadlifts today

Strength: Deadlift

Perform sets of the following reps:

7, 7, 7, 5, 5, 3, 1

– Ascending weight every set

– Weight should be challenging but not to the point that form is degraded

Conditioning:

10 x through the following complex with the same weight

1 x shoulder press

2 x push presses

3 x push jerk

6 x bent over row

– RX: 95/65, Int: 75/55, Beg: 55/35

– Perform each set without dropping the bar and see how many of the 10 sets you can complete without stopping

– There is no time component to this portion of the WOD but it is intended as a conditioning set

Cash Out (Optional): 250 Doubleunders for time

Cool Down:

Stretch hamstrings, easy 500M row, roll out low and middle back on the foam rollers or LAX ball