WOD for 1/2/18


DELOAD WEEK (Insert Joke from the last ‘Deload’ week)

A. Every 90 seconds for 7.5 Minutes.
– 3-Position Power (High Hang, Knee, Floor)
– 1 Set @ 65%
– 1 Set @ 70%
– 3 Sets @ 75%

B. 27-21-15-9: (Goal of less than 25 minutes)
– Wallballs (20/14)(30/20)
– Sumo Deadlift High Pulls (75/55)(95/75)
– Box Jumps (24/20)
– Push Presses (75/55)
– Calorie Row or Bike

This workout includes the same order and movements from the benchmark workout “Fight Gone Bad”. In this version, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today. Stagger a second group by 3 minutes if limited on rowers.

Additional Conditioning:
1. Ring Muscle-Ups
On the 2:00 x 7:
18/14 Calorie Bike
3 Ring Muscle-Ups

2. Midline
4 Sets, Not For Time:
10 Strict Toes to Bar
15 Good Mornings (95/65)

Olympic Lifts