2014-05-05 11.27.49

WOD 5/12/14

Brandon Leary WODs 0 Comments

Strength:

L3: LBBS 5×5 @ 70% 1rm +5-10#

L2: LBBS 7×3 @ 75% 1rm +5-10#

L1: LBBS 3×5 @ 70% 1rm +5-10#

 

Workout:

L3:

AMRAP 12:
5x OH Squats (135#/95#)
10xOver the bar Burpees
20x Double Unders

L2:

AMRAP 12:
5x OH Squats (115#/75#)
10x Burpees
20x Double Unders

L1:

AMRAP 12:
5x OH Squats (65#/45#)
5x Burpees
20x Single Unders

 

Supplemental:

-Pull-Ups, 3×70% of Max reps. Same scaling or weight as last week – add 1 additional rep off to alst weeks numbers, or 2.5 – 5# if weighted.
-3×8 Alternating Pendlay Rows/RDLS. Manageable weight, correct form. Use snatch grip on RDLs if you have a noticeable weakness in SN first pull.
-“Pendlay” Row – https://www.youtube.com/watch?v=ZlRrIsoDpKg
-RDL – http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101

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