WOD 5/14

Performance (Level 2) – Week 1 of 8  “Aerobic/Strength Foundation”
A. Push Press x6x4 Rest 2:00
*Choose a weight that moves quickly when maximal force is applied to the weight.
*PVC Circuit During Rest (Pass thrus, Wide Rotations, Snatch Grip Rotations)
B.
3 Rounds
:30 Wall Ball
:30 Rest
:30 Abmat Sit-ups
:30 Rest
:30 Burpee
:30 Rest
1:00 Row Max Meter
2:00 Rest
*Record Total Max meters

Foundations (Level 1) (Test)
Skill:
Kip Swing/Jumping Pull-up Progression

Conditioning
Test:
A.  1 Mile Time Trial  (15 Minute Cap)
*Time Recorded
B.
4 Rounds for Time
6 Kip/Jump Pull-ups
8 DB Walking Lunges (Total)
20 Single Jumps
*Total Time Recorded

 “If you accept the expectations of others, especially negative ones, then you never will change the outcome.” -Michael Jordan