The WOD - MON, 7JUN10

FOUNDATIONS
For time:

Advanced

Air squat, 40 reps

Front squat, 40 reps, 45/30#

Shoulder Press, 40 reps, 45/30#

Push Press, 40 reps, 45/30#

Push Jerk, 40 reps, 45/30#

Medball clean, 40 reps, 20/15#

Deadlift, 40 reps, 125/95#

Sumo deadlift highpull with a kettlebell, 40 reps, 2/1.5 pood

Rx

Air squat, 30 reps

Front squat, 30 reps, 45/30#

Shoulder Press, 30 reps, 45/30#

Push Press, 30 reps, 45/30#

Push Jerk, 30 reps, 45/30#

Medball clean, 30 reps, 20/15#

Deadlift, 30 reps, 125/95#

Sumo deadlift highpull with a kettlebell, 30 reps, 2/1.5 pood

Intermediate

Air squat,25 reps

Front squat, 25 reps, 45/30#

Shoulder Press, 25 reps, 45/30#

Push Press, 25 reps, 45/30#

Push Jerk, 25 reps, 45/30#

Medball clean, 25 reps, 20/15#

Deadlift, 25 reps, 105/75#

Sumo deadlift highpull with a kettlebell, 25 reps, 1.5/1 pood

Novice

Air squat, 20 reps

Front squat, 20 reps, 45/30#

Shoulder Press, 20 reps, 45/30#

Push Press, 20 reps, 45/30#

Push Jerk, 20 reps, 45/30#

Medball clean, 20 reps, 20/15#

Deadlift, 20 reps, 85/55#

Sumo deadlift highpull with a kettlebell, 20 reps, 1 pood/12kg


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