Tuesday – WOD – 13/08/13
Rite of Passage
A. 5 Rounds for max reps of:
60sec Burpee Pullups
60sec Hand-release Pushups
60sec Box Jump Overs (m.24”,f.20”)
* Record total reps after all 5 rounds for each of the exercises (e.g., total burpee pullups,total HRPUs, total box jump overs)
A. 20 minutes of Mobility
Emphasis on TSpine, hip, ankle, wrist and shoulder mobility. Whatever you feel needs it most. Work through Kelly Starrett’s book, Becoming a Supple Leopard and perform mobility exercises as required. If you are experiencing pain, work through Clair Davies’ book The Trigger Point Therapy Workbook and self treat trigger points.
A. AMRAP 8:
4 minutes of max rep Squat Snatch @ m.52.5kg,f.35kg
With continuous running clock change weights and do:
4 minutes of max rep Squat Clean and Jerk at m.75kg,f.50kg
B. 21-18-15-12-9-6-3 for time of:
Unbroken Box Jumps, (m.24”,f.20”) if you miss a rep restart that set and continue. You must break between sets.
C. Pause Squats
6 x 30sec hold at the bottom of a squat, (m.42.5kg,f.30kg – rest as needed between sets.