WOD 130104:
Every 30 seconds for 5:00 minutes (22 total reps):
2 Banded Deadlifts @ 55% + Band – DEMO VIDEO
Notes: Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.
-then-
15 C2B Pull-ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
12 C2B Pull-ups
40 Split Jumps
20 Wall Balls 20/14#
9 C2B Pull-ups
30 Split Jumps
10 Wall Balls 20/14#
For time.
WOD 130104:Strength
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension 175# plus chains
Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 60 sec. 145, 165, 175
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec. 25, 30, 32.5
Notes: 2a & 2b should be performed in alternating sets.
Conditioning
15 C2B Pull-ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
12 C2B Pull-ups
40 Split Jumps
20 Wall Balls 20/14#
9 C2B Pull-ups
30 Split Jumps
10 Wall Balls 20/14#
For time. 10:16
Midline Ran out of time
1a) 3XME L-Sit Holds – rest 45 sec. 1 set of 12
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.