WOD: Friday, April 4, 2014

(A) Review of Movements in (B)

(B) Rotate through the following four stations for 4 Rounds, taking 30-45 second rest between them. End each set when quality diminishes.

  1. Perfect Wall Facing Hand Stand Hold 25-30 seconds
  2. 5-8 Jumping Clavical-to-Bar Pull-Ups (5-10 second controlled descent)
  3. L-Sit or L-Tuck Hold (6-8 seconds less than your test time on Monday)
  4. Perfect Push Ups 5-12 (5-8 second controlled descent, protract shoulders/arms at top)

(C-1) Performance, for time

  • Bookend 1: 20 T2B (Sub 30 V-Ups)
  • 100m Run
  • 5 Lateral Burpee Jump Overs
  • 5 KB Push Press/Side
  • 200m Run,
  • 10 Lateral Burpee Jump Overs
  • 5 KB PP/Side
  • 400m Run
  • 20 Lateral Burpee Jump Overs
  • 5 KB Push Press/Side PP/Side
  • Bookend 2: 20 T2B (Sub 30 V-Ups)

(C-2) Lean Machine, for time:

  • 100m Row
  • 5 Burpees
  • 5 KB Push Press/Side
  • 200m Row
  • 10 Burpees
  • 5 KB Push Press/Side, 400m Row, 20 Burpees, 5 KB Push Press/Side, 800m Row, 40 Burpees, 5 KB Push Press/Side

(C-3) SWOL: Find a 5RM Push Press in 10 minutes, then for time

7 Rounds of

  • 7 Push Presses @ 60% of 5RM
  • 7 Wall Balls
  • 7 Lateral Burpee Jump Overs
  • Rest 40 Seconds.
  Tim. Ball Slams!  Photo by Rafael Vega

Tim. Ball Slams! Photo by Rafael Vega