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W.O.D. "9-22-14"    

COMPETITION

A.
500m Run
3 Rounds
5 Muscle ups
10 Pistols
5 HSPU strict 5 Kipping
10 Toes to Rings
B.
Back Squat 5 RM
Then 3x3 @85%
Do Max rep Chin ups after each set
Rest 2 min
C.
Push Press
10-6-4-2. Increase the weight each set. 
Pick load that allows you to complete the reps unbroken.
Do 20 Double Unders after each set.
Rest 2 min
D.
Tabata Airdyne/ Burpees

     

PERFORMANCE

A.
2 sets of 
20 KB Swings @35/25 
5 Bridge ups 
5 Wall Walks
B.
1. Hang snatch 73% 2x3, 78% 2x2
2. Jerk - 83% 4x2
3. Back squat 70%x3, 80%x3, 90%x3+ add 10lbs from 8-23-14
C.
Perform 1 Power Clean @70-75% 
and 5 Ball Slams every 30 seconds for 8 min 
*For every rep not completed perform 5 Burpees after WOD

 

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