Wednesday’s WOD 6/27/12

Buy In:

Coneheads

Deadlift

10 sets

55% of 1 RM Max

3 Reps then 30 seconds of rest

WOD:

AMRAP 5 Minutes

5 Press (95/65)

5 Strict Pull-Ups

Rest 3 Minutes

AMRAP 5 Minutes

5 Push Press (95/65)

5 Pull-Ups

Cash-Out:

Stretch – Chest/Shoulders

For today’s buy in we are going to perform our speed strength work.  Pick 55% percent of your 1 Rep Max and perform 3 Reps as quickly as possible while maintaining a solid back position.  Rest for 30 seconds and perform 3 more.  The goal is for volume done at a fast speed.  The load is light enough to ensure speed and quality of movement.

For the workout, we are going for two separate AMRAP’s (as many rounds as possible).  On the first AMRAP, we are performing strict presses and strict pull-ups.  The weight and reps are low enough to cycle through rounds fast enough for the entire 5 minutes. At the end of the 5 minutes you will rest for 3 minutes. Then the intensity begins, on the second AMRAP you will perform 5 push presses and 5 kipping pull-ups for 5 minutes.  Your goal should be to at least double the rounds you got from the first set.

For the cash-out we are going to spend some quality time stretching our shoulders and chest.

TEENS

Buy In:

Back Squat Skill Work

Cash-Out:

Ring Supports

RESULTS