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WOD for Wednesday 010913 – Click Here For Today’s Schedule
Front Squat – 80%
3-3-3-3-3
–Rest–
Every 30 seconds, complete 3 Burpees and perform max rep Pullups.
The goal is to complete 50 total pull ups.
*Every 30 seconds perform 3 Burpees, for the rest of the 30 seconds perform as many Pullups as you can during the time period. At the next 30 seconds perform 3 Burpees and then max Pullups and so on until you reach 50 total Pullups and so on
Post Front Squats Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls at 100% of your Snatch1RM. Once you’ve completed these sets, lower the load to 80% of your Snatch 1RM and perform 8 reps of a Snatch from the floor. Receive the bar in a full overhead squat. These are for technique, rather than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1-2 minutes between attempts.
For the conditioning workout, up the ante on Pullups by doing them all dead hang. Use a heavier KB than you would normally. RX is American (overhead) swings, but be smart and scale to Russian (chest height) swings as needed to handle the heavier load.
Scaled Burpee Options
[youtube]http://www.youtube.com/watch?v=pju12a1J9UI[/youtube]