Day 17 Se 13/14
May 14th, 2013
WOD
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
1b) 5X5 Incline Bench Press (30-35˚) – heavier than last week, rest 2 plus minutes.
Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.
Conditioning
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 30/24″
24 OHS 30/20Kg
Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME Strict T2B – rest 60 sec.
Travel WOD
4 rounds for time of:
6 Strict Pull Ups + 6 Strict Box Dips
6 Box Jumps 30/24″
24 Hand Stand Shoulder Touches (Wall Walk and then start)
Giddy UP!
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