Thursday April 4th 2013

Holub

WOD

10-9-8-7-6-5-4-3-2-1 reps of :

Power Clean (115/75)
Hand Release Push Ups

Endurance Session (6:00am)

5k Row

Barbell Club (7:00am & 6:30pm)

A. 5 sets of:
1 Hang Clean + 1 Clean + 1 Front Squat + 1 Jerk

B. 7 sets of:
1 Split Jerk, build up over the course of the 7 sets

C. Back Squats 3 sets of 5 reps at 80-80%

Abs/Core: 3 sets of:
:20 sec L sit
25 Hollow Rocks

Pumpfit (10:00am)

Intro
5 rounds:
3 min AMRAP
200m Run (buy in)
Burpees (remaining time)

Primer
5 rounds:
4 min AMRAP
50 Double unders
15 Box jumps
Kettle bell swings (remaining time)

The Grind
5 rounds:
5 min AMRAP
500m Row (buy in)
15 Ball slams
10 Overhead walking lunges w/plate
Wall balls (remaining time)

The Pack
50 Ab mat sit ups
75 V-ups
100 Second plank hold