WOD: Saturday, June 7, 2014

(A) GymNASTY Warm-Up (8 minutes)

(B) Barbell Warm-Up (5 minutes)

  • Front Squats
  • Back Squats
  • Good Mornings
  • Lunges
  • Sumo Deadlift
  • Conventional Deadlift

(C) Find a 3 Rep TECHNICAL MAX Sumo Deadlift (22 minutes)

  • Novice athletes: Take 13 minutes to find your 3RM, then 4x3 @ 80% of 3RM
  • Intermediate athletes: Take 15 minutes to find your 3RM, then 3x3 @ 90% of 3RM
  • Advanced athletes: Take all 22 minutes (if necessary) to find your 3RM

(D) Push Ups (8 minutes)

Pick the hardest variation of push-ups you can do while maintaining quality (Ring Push Ups -> Parallette Push-Ups -> Diamond -> Etc.), then:

  • 1 Min Controlled Push Ups (5s Count/Descent)
  • 40s Rest
  • 1 Min Controlled Push Ups (3s Count/Descent)
  • 40s Rest
  • 1 Min AMRAP Push Ups
  • 40s Rest
  • 1 Min Plank Hold @ Top of Push Up

(E) 4 Minute AMRAP of

  • 1 Sit-Up
  • 1 Burpee
  • 2 Sit-Ups
  • 2 Burpees
  • 3 Sit-Ups
  • 3 Burpees
  • Etc.

Score is last set of sit-ups and burpees completed

(F) 20-16-12

  • Plate Overhead Lunges 35/25
  • Russian Kettlebell Swings 1.5/1.0 (SWOL 2.0/1.5)

Becca. Overhead squats (like a machine!). Photo by Rafael Vega