WOD Wednesday 7/25/12

AM

A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
     - Rest exactly 30 seconds between lifts
     - Percentages off 1 rep Max
     - Focus on speed through the movement

B) 5 Rounds of:
          Max Effort Weighted Dips (25#/ 15#)
          60 seconds Rest

C) Yoke Carry - 50 feet - Heavy as possible

D) 3 rounds of:
          100 ft Yoke Carry (475#/ 325#)
          15 Toes to Bar
          100 ft Farmers Carry (165#/ 115#)
          15 Toes to Bar
          100 ft Yoke Carry
          15 Toes to Bar


PM


A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest

B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest



625# Yoke Carry w David Charbonneau



WOD DEMO w Christina Gloger



Snatch off the High Blocks w David Charbonneau



Clean off the High Blocks w Ron Yellin




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WOD Thursday 6/28/12

A) Weighted Pull up - Heavy Single

B) Weighted Ring Dip - Heavy Single

C) 50 KB Swing Buy in (70#/ 53#) then:
          3 rounds of:
                400m run
                20 Burpees
                10 Muscle ups
                5 Power Snatch (185#/ 120#), then:
                        200 Double Unders
                        5 Rope Climbs



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