Tuesday – WOD – 13/08/13

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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”)
60sec rest

* Record total reps after all 5 rounds for each of the exercises (e.g., total burpee pullups,total HRPUs, total box jump overs)


Session 1:

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.

Session 2:

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.

worth it?


1 comment

  1. Jarrod Burr - August 12, 2013 10:05 pm

    Liking the new site guys


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