WOD 5 April 2014

05 Apr

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Level 2

Back squat 5-5-5 (add 2.5kg from previous)

Pull ups
Scapular pull ups 3×10, then:
0: Assisted pull ups 5-5-5-5-5
1-7: pull ups 5-5-5-5-5 (assisted when required)
8+: weighted pull ups 5RM

For time:
450m block run
20 pull ups (scale to jumping not banded)
30 push ups
40 over-the-box (weighted if appropriate – see level 3)
50 double-unders

Level 3

Back squat – work up to a heavy single, drop 30% and work back up to a heavy 3 (approx. 5kg increases), drop 20% and perform 2×5 with a focus on fast out of the bottom.

Pull up 5RM

For time:
450m block run
20 pull ups
30 push ups
40 weighted over-the-box (2×15/10kg)
50 double-unders

Links & News

Caveman diet is twice as effective as modern diets.

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