Friday, June 22, 2012

AM. WOD

A1. Back Squat
Beginners: 5, 5, 5 @ 22x2; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec
Advanced: 10 reps @ 00x0, rest 30 sec x 4 sets

A2.  Beginners: 5 reps of rope climb from plank position; rest 60 sec
Intermediate: 2 rope climbs using feet; rest 60 sec
Advanced: Arms only rope climb x 2 reps; rest 60 sec x 4 sets


Because this is strength week, if you are only doing 1 workout today, it must be the AM WOD. IF you are only doing the AM WOD, you may do as many sets of the PM WOD as you have time for.

PM.
A. 20 Push Jerk 65/95 lbs (keep reps the same but reduce the weight if necessary).
     20 pull-ups (to do this prescribed you must have 20 reps unbroken)
     20 burpees (if you can't do 15 burpees in under 60 sec, reduce the number). 
     400 meter run (if you can't run 400 meters in under 1:40, reduce to 200 meters.
     active rest for 6 minutes
     4 sets

Red, blue and purple bands only for pull-ups. 1 band/person