WOD - 10/10/14

Friday

WARM UP :  2 ROUNDS of 2 laps, 10 wall balls, 10 air squats, and 10 jumping jacks

Skill:  Review movements in WOD

Strength:  Strict Shoulder Press 

5-5-3-3-1-1-1 (moderate load, then work to 1 rep max)

WOD:  Coach Rebecca’s 25th Birthday WOD!

For Time

  • 10 Deadlifts (225/185)
  • 25 HSPU
  • 10 Hang Clean (185/135)
  • 25 Box Jumps (24/20)
  • 19 Shoulder-to-overhead (135/95)
  • 89 DUs

*Level 1:

  • 10 Deadlifts (205/155)
  • 25 Wall Walks
  • 10 Hang Clean (155/95)
  • 25 Box Jumps (24/20)
  • 19 Shoulder-to-overhead (115/75)
  • 89 DUs

*Level 2:

  • 10 Deadlifts (185/135)
  • 25 HSPU from a box
  • 10 Hang Clean (135/75)
  • 25 Box Jumps/ Step Ups (24/20)
  • 19 Shoulder-to-overhead (95/65)
  • 267 SUs

*Level 3:

  • Scale as needed

Post Workout:  Mobility/Stretch

Challenge of the Week:  Max strict pull-ups in 3 min.

*Post score to whiteboard