Monday, January 31, 2011

WOD for 1/31/11:
A. Press (deload)
5@ 40%
5@ 50%
5@ 60%

This is for those on Wendler 5/3/1. If you are on the linear progression program continue to add 5 pounds from your last effort and perform 3 sets of 5 reps at that weight.

B. Hang power snatch
3 reps @ 50 - 60% of 1RM every minute on the minute for 8 minutes.
Focus on getting full extension and speed under the bar.

C. Alternating tabata
20 seconds of work, 10 seconds of rest for 8 rounds each of:
Push-ups
Supine rows

You will perform as many reps of push-ups as possible in 20 seconds, rest 10 seconds, perform as many reps as possible of supine rows in 20 seconds, rest for 10 seconds, etc. until 8 rounds are completed for each movement (8 minutes total).




Supine rows may be performed on bar or rings.