Tuesday, January 14, 2014

Wednesday - WOD 14 - Bday WOD (Jewels)


Happy Birthday Jewels. You have been working so hard over the past year to be where you are now. Your journey has been a great one. And we hope to see so much more.

Strength:
15 minutes to find a Deadlift 1RM

WOD:
"32 Rounds"
We are going to do 32 rounds of Tabata

Rounds 1-8
Situps/plank (advanced does plank during 10 sec reset - Beg alternates between situps and plank reach round)

Rounds 9-16
Lateral Hops over line/Rest

Rounds 17-24
Tuck Jumps/Rest

Rounds 25-32
Hollow rocks/plank (advanced does plank during 10 sec reset - Beg alternates between situps and plank reach round)

OT:
32 Single leg RDLs with Medicine ball

Extra Strength (Elite Lifters)
Power Snatch - 4 sets of 3@65%
Power Clean + Power Jerk - 4 sets of 3@65%

Snatch High-Pull - 2 sets of 3@70%, 1 set of 3@75%

No comments: