WOD 05-13-15
WOD FOR 05-13-15
WOD Wednesday May 13 2015


warm up 15 minutes: 
run or row 400m/ 500m 
15 GHD SU 
15 back ext. 

Strength: 
Deadlift 5 x 5 75% across 

1 minute hollow hold 
1 arch hold 
1 minute GHD or weighted sit ups. You can anchor feet. 

Metcon: 
buy in: 
Row 1k 
2 min MEHSPU (strict) 
2 min ME T2B 
2 min ME DUs 

Bootcamp:
jump ropes 
burpees 
box jumps 
planks 
pullups/rows 
sit ups 

Barbell WOD
1. Clean: 75%/3 80%/3, (85%/2)2 (90%/1)2 
2. Push Jerk/split jerk (1 RM C&J) 65%/1+1, 70%/1+1, (75%/1+1)3 
3. OHS (1 RM snatch), 80%/3, 90%/2, 100%/2, (105%/1)2 
4. Bulgarian split squats (55/35 DB) 5 x 7each leg. 

 

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