3
May
WOD Saturday 5/3/14
Main – WOD
Metcon (Time)
Homeward Bound
5 rounds of:
400m Run
30 Wall Balls (20, 14#)
REGIONAL & GAMES ATHLETES
1. Track Session
A: 6 x 40m, rest as needed
B: 5 x 60m, rest as needed
C: 4 x 100m rest as needed
D: 3 x 200m, rest as needed
2. Barbell Benchmark
A: 3 sets of max unbroken Cleans, 225/155 – all reps must be TNG, no resting in the hang.
B. 21-15-9 unbroken Back Squats for time, 225/155 – you must break between each set. if you are unable to complete the prescribed reps in a set you must re-start that set.
3. Gymnastics
3 Rounds for max reps of:
1 min Muscle ups
1 min Box Jumps, 36/30″
1 min 5m Bear Crawl – set up 2 cones 5 meters apart, every time you go around a cone equals one rep.
OPEN ATHLETES
1. Metcon
5RFT:
400m Run
30 Wall Balls, 20/14
