WOD: Friday, November 22, 2013

(A) Barbell Warm-Up

  • Strict Press
  • Push Press
  • Push Jerk

(B) Novice and Intermediate Athletes: Strict Press, then Skip to Part (D)

  • Find a 5 Rep Max Press in 12 Minutes
  • Intermediate athletes have a choice of doing (B) or (C)
  • Competition and Advanced Athletes, skip (B) and start on (C)

(C) Intermediate and Advanced Athletes: Push Jerks (No Split today). In 12 Minutes:

  • 1x2 @ 60% of your 1RM Split or Push Jerk
  • 1x2 @ 70% of your 1RM Split or Push Jerk
  • 1x2 @ 80% of your 1RM Split or Push Jerk
  • 2x1 @ 85% of your 1RM Split or Push Jerk
  • Why no split? This is getting you ready for Part D

(D) All: Find a 3 Rep Max Push Press in 11 minutes

  • You should already be ready for heavy or semi-heavy weight after doing parts (B) or (C)

(E) Push Press 3x3 @ 85% in 9 Minutes

  • 2 and a half to 3 Minutes rest between sets, but no more

(F) Novice and Intermediate: AMRAP in 7 Minutes of

  • 5 Push-Ups (Sub: 5 Knee Push-Ups)
  • 10 Step Ups
  • 15 Jumping Pull-Ups

(G) Advanced and Comp: AMRAP in 7 Minutes of...

  • G.I. Janes (1 Burpee + 1 Pull-Up)
  • If you are not confident you can do at least 50 reps in 7 minutes, do (F)

Sumo Deadlift 3x375. Photo by Rafael Vega