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Tuesday 03262013

25
Mar

Tuesday 03262013

Open WOD domination

Open WOD domination

Fitness 

A1.  Back Squats – 3 x 10  

A2.  Pull-overs – 1 x 20 

A3.  RDL – 1 x 15 

B.  5 Rounds AFAP 

10 x Box Jumps (with step downs) 

15 x Push Press 

60 x Single-unders 

1 Min Rest after each round 

Performance 

A1.  Back Squats – 3 x 5 

A2.  Pull-overs – 1 x 20 

A3.  RDL – 1 x 15 

B.  5 Rounds AFAP  

10 x Box Jump Overs @ 24inch/20inch 

15 x Push Jerks @ 95lb/65lb 

30 x Double-unders 

1 Min Rest after each round 

Sport 

A1.  Back Squats – 5 x 2 @ 90% w/2 Min Rest 

A2.  Pull-overs – 1 x 20 

A3.  RDL – 1 x 15 

B.  5 Rounds AFAP 

12 x Box Jump Overs @ 24inch/20inch 

17 x Push Jerks @ 115lb/85lb 

50 x UB Double-unders 

1 Min Rest after each round 

Optional Accessory 

Skill 

4 Rounds NFT 

20 x Alternating Pistols 

7 x Muscle-up Progressions 

-Post results under comments  

6 Responses

  1. Malachi Johnson

    A1.) 315 x 5, 345 x 5, 375 x 5
    A2.) Done
    A3.) Done
    B.) 13:10…Started w/ dubs, then switched to singles. Wasn’t hitting the dubs.

  2. Jim

    Endurance WOD; :45 work/2:00 rest, :45 work/1:45 rest, :45 work,/1:30 rest ….:45 work/:15 rest, :45 work. 204-220m per round

    A1. 95,145.165,195(pr)
    A2. 55
    A3. 1115
    B. 24:26 Sport

  3. Susan kian

    Partner workout was fun. We should do these more often. BS at 165 or 175. Pullovers 35lbs, rDL @ 125. For the workout…still working on double under rhythm. Not unbroken but some sets were better than others. Started with push jerk at 85 but decided to switch to deadlift after 1st set because my right shoulder was a little tight so i decided to rest it until it is not so sore so not to aggravate it.