WORKOUT OF THE DAY, APRIL 13TH 2016


Published April 12, 2016


WOD:

#everybody's favorites

Every minute, on the minute, for 10 minutes:

3-5 Thrusters (115/75 lbs) (SCALE to 95/65lbs)
3-5 Burpees Over the Barbell

5 Thrusters + 5 Bar Facing Burpee on each minute

Coach Tom's famous words...this is gunna be "fun"!

STRENGTH:

Back Squat

Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 10 reps @ 70-80%

Rest 2 minutes between sets.

CASHOUT:

4 rds

250m Row Sprints 

Rest 1:1 (If it takes you :30 sec to row, then rest for :30 sec

COMPETITORS

A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch

C.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.

D.
Four sets of:

Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)

Rest 45 seconds

Strict Weighted Pull-Ups x 6-8 reps

Rest 45 seconds


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