WOD 22 Jan 2013 (AM)

22 Jan

Level 3: 7am

Push press 5-5-5-5-5-5 (75%)

Ring dips – five minutes, max reps every minute on the minute.

“Hammer” – five rounds, each for time, of:
60/42.5kg power clean, 5 reps
60/42.5kg front squat, 10 reps
60/42.5kg jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Level 2: 8am

Jerk 3-3-3

Muscle up work:
1) Static holds with wrist turn out 5 x 15s
2) Ring dips 3 x 5
3) Ring chins 3 x 5

“Hammer” – five rounds, each for time, of:
42.5/30kg power clean, 5 reps
42.5/30kg front squat, 10 reps
42.5/30kg jerk, 5 reps
20 Pull-ups
Rest 90 seconds

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