WOD Tue 2-5-13
February 4, 2013
WOD Thu 2-7-13
February 6, 2013

WOD Wed 2-6-13

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