Day 21 Se 13/14
May 19th, 2013
Josh Bridges.
WOD
1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
Notes: PLEASE watch the demo video. Do not use more than a 3″ riser. If this movement puts significant pressure on your low back, you may use a shorter riser.
1b) 10X1 Bench Press (30-35˚) @ 105% – rest 60 sec.
Notes: This percentage is based off the heaviest completed set from 120803.
Conditioning
“T”
15 Minute AMRAP
8 Hang Snatch (full squat) 40/30Kg
23 C2B Pullups
32 Single Arm BB OH Walking Lunges 20/15Kg
Notes: Single Arm Lunges should be apportioned with 16 steps taken while the BB is held with the left arm, and 16 steps taken while the BB is held with the right arm.
Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.
Travel WOD:
15 Minute AMRAP
15 Burpees
23 C2B Pullups
32 Walking Lunges with hand over your head or 20 / 15 Kg Dumbbell OH.
Giddy Up!
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