Mon 17 June 2013

Wendler and a WOD with Numsepik #1

Back squat
Warm up: 5 x 20-40-60-80-100-110.
Work sets: 5 x 120 kg, 5 x 128 kg, 8 x 136 kg.

Military press
Warm up: 5 x 20-30-40-50.
Work sets: 5 x 60 kg, 5 x 64 kg, 5 x 68 kg.

Romanian deadlift
Warm up: 8 x 20-40-60.
Work sets: 2 x 8 x 70 kg, 8 x 80 kg.

WOD
For time, 10-9-8-...-1 of:
Power snatch @ 40 kg
Burpees
Pull ups

Time: 9:33.

45 mins of mobilization incl:

MWOD 8/365
Hip and hamstring stretch
http://www.youtube.com/watch?v=3-th5SrJ1rQ