Virt WOD 8/30/12

8/30/2012

3 Comments

 
WOD
For Time:
30 Front Squats (135lb)
1 min middle plank
1 min left side plank
1 min right side plank
-Break up the reps and move between movements any way you would like to complete the total #'s

-rest a bit, then-

WOD: from OneWorld
For Time:
10 Box Jump
1 Pull Up
9 Box Jump
2 Pull Up
8 Box Jump
3 Pull Up
7 Box Jump
4 Pull Up
6 Box Jump
5 Pull Up
5 Box Jump
6 Pull Up
4 Box Jump
7 Pull Up
3 Box Jump
8 Pull Up
2 Box Jump
9 Pull Up
1 Box Jump
10 Pull Up
3 Comments

Virt Wendler Strength 4:1 - Squat

4/14/2012

1 Comment

 
De-load week
Wendler Week 4/Day 1:
Squat
5 Reps @ 40% max (90lb)
5 Reps @ 50% max (110lb)
5 Reps @ 60% max (130lb)

PUsh Jerk 3x3

WOD
4 Rounds:
12 Sumo Deadlift High Pull (95lb)
200m run
1min plank (on elbows, bellow facing floor)
1 Comment