The WOD - WED 06APR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk 3X5 @ 65% 1RM

Followed By:

Strength:
Bench Press 3X5 @ 65% 1RM

Followed By:
For Time:

WOD:
Advanced

OHS, 95/75#, 20reps

GHD situp, 5 reps

OHS, 95/75#, 15reps

GHD situp, 10 reps

OHS, 95/75#, 10reps

GHD situp, 15 reps

OHS, 95/75#, 5reps

GHD situp, 20 reps

Rx

OHS, 45/30#, 20reps

GHD situp, 5 reps

OHS, 45/30#, 15reps

GHD situp, 10 reps

OHS, 45/30#, 10reps

GHD situp, 15 reps

OHS, 45/30#, 5reps

GHD situp, 20 reps

Intermediate

OHS, PVC with 5# plate, 20reps

GHD situp, 5 reps

OHS, PVC with 5# plate, 15reps

GHD situp, 10 reps

OHS, PVC with 5# plate, 10reps

GHD situp, 15 reps

OHS, PVC with 5# plate, 5reps

GHD situp, 20 reps

Novice

OHS, PVC with 5# plate, 20reps

GHD situp, 5 reps

OHS, PVC with 5# plate, 15reps

GHD situp, 10 reps

OHS, PVC with 5# plate, 10reps

GHD situp, 15 reps

OHS, PVC with 5# plate, 5reps

GHD situp, 20 reps
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