Back Squat (hold 3 sec at bottom) - 4x5@75% of your 1RM back squat
-weight should be heavy, but attainable for all 4 sets. if your butt and shoulders don't rise at the same time you aren't driving your knees out enough!
Clean Pull - 4x3@90% of your 1RM clean
-weight should be heavy, but attainable for all 4 sets. if you're well versed in the movement feel free to increase weight as long as the bar speed doesn't slow down! remember, explode at top of knee through the shrug.
5 Rope Climbs
sets x reps
The WODs all week will be throwbacks to some our favorite WODS. This one is a bad ass partner WOD that we programmed right after the 2011 regionals.
This example is based off of a 2 person team. A 3 person team will be modified if an odd number of Voodoos are on the floor.
Before entering station 1 both team members must complete 20 front squats (135/95). Person A must complete FS before person B starts.
Team penalty: Chin over bar hold or modify with ring row hold,
Team goal: Wall balls x 80
Team Penalty: deadlift hold (225/155)
Team Goal: 150 DU
Team Penalty: OHS hold (45/35)
Team Goal: Burpee box jumps x 50