04292016 WOD

By
 In Crossfit, W.O.D.

Every 2 minutes x 5

Bench Press
1-1-1-1-1
80/85/90/90/90%

Every 2 minutes x 4
Jerk (push or split) 3-3-3-3 60-80% depends on how you feel.

WOD Every 2 minutes for 20 minutes
Alternate
A. 4 pistols each leg *scale to box steps and
50 doubles/ 100 singles
B. Complex: 3 Hang power clean +
5 front squat + 7 Deadlifts @65% of
power clean max

*scale the volume of this workout if needed to where you are getting some rest.  :30

*Post WOD Optional auxilary moves
3 rounds not for time
10 bent over barbell rows
20 hollow rocks

Recent Posts