Wednesday WOD – 040914

Rachael

Rachael

WORKOUT OF THE DAY

Fitness
1. Smolov 1/2 – HBBS 7X5 @ 75% – rest at least 2 minutes

2a. 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.

2b. 4X5 Strict Press – heaviest possible, rest 60sec.

2c. 4X10 RDL – heaviest possible, rest 30 sec.

Performance
1. Smolov 1/2 – HBBS 7X5 @ 75% – rest at least 2 minutes

2. 12 minutes to work to a max Snatch for the day, then:
EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

3. 12 minutes to work to a max Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

4a. 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.

4b. 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count
back down, rest 60 sec. (no swing, start from a position parallel to the
floor)

4c. 4X10 RDL – heaviest possible, rest 30 sec.