Wod 29/3/16

Skill of the wod exercise

•Work Capacity: Complete as many reps as possible in 15 minutes of:

-20x calorie row

-25x deadlifts (60#/40#)

-30x pull ups/jumping Pull up

-25x shoulder to overhead (40#/25#)

-20x box jumps (60/50)

-10x overhead squat (40#/25#)

Score: round e reps. Chi non segna lo score fa 50 burpees di penalità.

–One & Only team competitor–

Strength: 

1) Push jerk: 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.

*After every set of push jerk, immediately perform 1 set of max rep strict pull ups.

Work Capacity: Complete as many reps as possible in 15 minutes of:

-60x calorie row

-50x deadlifts (115#/75#)

-40x pull ups

-30x shoulder to overhead (115#/75#)

-20x box jumps (24in/20in)

-10x overhead squat (115#/75#)

Conditioning: Complete the following until you hit 5,000m:

-1 minute max effort row

-1 minute easy pace row

-:45 max effort row

-:45 easy pace row

-:30 max effort row

-:30 easy pace row

*Goal is in 4 rounds or less for advanced and under 5 rounds for intermediate and beginning athletes.

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