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WODs

Tuesday, June 9, 2015

SWOD
Deadlift
3x5 (% = 50, 60, 70)
-2 min rest, then-
2x2 (80% & 90%)
-4 min rest, then-
Every 30 sec for 4 min (set clock):
1 rep at 75% of 1RM
(If you fail to complete technical reps, you're done)

WOD A (stronger)
For time, complete:
10-1 Box Jump (30/24)
1-10 Wall Ball (30/20)
*Note time for WOD A
(Looks like: 10 Box+1 WB, 9 Box+2 WB... until 1 Box+10 WB)

-3min Rest-

WOD B (faster)
10-1 Ball Slam (30/25/20/15: AHAP)
1-10 Burpee
*Note time for WOD B

Auxillary/Buy Out:
100 Ab Mat Sit Ups
*Every time you break/stop/pause: do 10 Jumping (or step) Lunges
Advanced athletes may sub 50-60 GHD Sit Ups