WOD – Wednesday – 070514

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WOD – Wednesday – 070514

Dmitry Klokov smashes a ridiculous WOD! Wow!

MSG WOD

A. Split Jerk/Jerk Balance
Positional practice – spend 10mins establishing position

B. Do either;

5RFT:
– Row x 10cal
– Press x 10 @ m.42.5kg,f.30kg
– Overhead Squat x 10 @ m.42.5kg,f.30kg
– Muscleup x 5,4,3,2,1

or

3RFT:
– Row x 20cal
– Press x 10 @ m.42.5kg,f.30kg
– Overhead Squat x 10 @ m.42.5kg,f.30kg
– Ring Rows x 10
– Bar Dips x 10

* 30min cutoff for both

#projectmovestrong

Session I

A. Do as many high resistance rowing intervals in 35mins as possible:
– Row x 5 cals
– Rest x 45seconds

Session II

A1. Push Press
3×7 w/ 60sec rest
A2. Overhead Squat
3×7 w/ 60sec rest
A3. Ring Chinup + Skin the Cat + Muscleup Complex
3×1 (1+1+1)

B1. Seated Incline Press
5,3,2,2,3,5
B2. Wide Grip Pullup
6×5 @ 30X1 tempo

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