WOD 4.17.15 Friday

LWS warmup: With a 2.5# plate in each hand, 10 reps each:

  • Lateral Raises – 10 (palms down)
  • Lateral Raises – 10 (thumbs up)
  • Lateral Raises – 10 (thumbs down)
  • Front Raises – 10 (thumbs up)
  • Cross overs – 10 (palms facing away from you)
  • Military press – 10
  • OHS
  • Couch+ lunge stretch

A. Push Press

  • Find 1 RM

B. Front Squat

  • Find 1 RM

C. 3 sets, increasing effort per set: try to do each set in the same time

A) 15 Wall Ball 20/14# to 10ft
B) 15 KBS 1.5pd/1pd
C) 15 Box Jump 24/20″
D) 60 Double under (180 singles)
E) 15 burpees
F) 15 Hang Power Snatch 75/45#
rest 5 min b/t sets – switch order for each set as follows:

Set 1 – ABCDEF
Set 2 – BFEADC
Set 3 – CDBFAE

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