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WOD for Wednesday 040213 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Press
5 reps @50%
3 reps @60%
3 reps @70%
4 sets of 3 reps @80% 1RM

Skill:
Dips
6 sets @70% of your 1 set max (ie, if your max set is 10 reps, you’ll do 6 sets of 7 reps)

Conditioning:
For Time with a partner:
100 American KB Swings (52/35)
50 Toes To Bar
100 Windshield Wipers (65/45) – see video below for demo
50 Box Jumps (30/24)
100 Double Unders

Time cap: 12 minutes

Post Press Loads and Workout Rounds (Pt. 2) to Comments
For the strength segment, follow the warmup progression and then complete 4 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. 

For the skill work, which follows the strength segment today, perform 6 sets of Ring Dips. Determine the number of reps for each round by taking 70% of your 1 set max.  Rest two minutes between sets.  Follow this progression scale if you don’t have Ring Dips:  Pushups, Ring Pushups, Bar Dips, Ring Dips.

The conditioning workout is done in pairs with just one partner working at a time.  You can divide the work however you choose.  Time cap is 12 minutes.    

Barbell Windshield Wipers
[youtube]http://www.youtube.com/watch?v=9NXXC4q_eCA[/youtube]