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4/13/15

April 12th, 2015

Strength:

Strict Press

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 75 % of 1 rm

1 X 3 @ 85% of 1 rm

1 X 1 or more @ 95% of 1 rm

 

WOD:

 

For Time (20 min cap)

Accumulate 100 HPCL (♂135Rx+/95 Rx, ♀ 95Rx+/65Rx)

When bar touches the ground, run 400 m then continue with HPCL until you reach 100.

 

Extra Credit:

 

Butcher Push 25 m (180/120), rest :30 sec

10 rounds for total time

 

and/or

 

5 Pull up/T2B/CTB/Bar Mu

For time. You can not come off the bar during sequence

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