Monday, 12 August 2013

** Joe Adams' Birthday WOD!  Happy Birthday Joe! **

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER / INTERMEDIATE WEIGHTLIFTING
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70% Clean 1RM

• This is meant to provide a warm up for both the legs and the Central Nervous System.  DO NOT go above the prescribed weight. Each set should be easy and fast.

BEGINNER / INTERMEDIATE STRENGTH
30 minutes to establish a 1RM High Bar Back Squat (HBBS).

• The Cleans should provide a good warm up, but you will still need some Squat sets of 2-3 reps.  Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat.  If you are projecting 300#, walk out with approximately 330#.  After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts.   If you have not missed an attempt you may go slightly over the time limitation.

CONDITIONING
18-12-6 for time:
Alternating KB Snatch, 24/16kg (# reps = total)
Ab-Mat Sit Ups
200m Run to finish each round.