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11
Jul

160711 Monday’s WOD

group

Strength/Skill

Weighted Strict Pull Up

(A) 5×3 Make all sets challenging but score heaviest set of 3

(B) 1 max effort set of bodyweight strict pull ups

Sets on clock
0:00,2:00,4:00,6:00,8:00,(12:00 Max effort BW)

Score is max rep bodyweight pull-ups


Back squat Every 2 minutes for 9 sets

  • 3×3 Pause back squat @77.5% – 80% (3 second pause at bottom)
  • 3×2 Pause back squat @85% (1 second pause at bottom)
  • 3×1 @90% (No pause. Normal speed)

5min AMRAP

Snatch (135/95)
*5 Bar facing Burpees every minute starting at 0:00

Rest 2min

5min AMRAP

Clean and Jerks (135/95)
*5 Bar facing Burpees every minute starting at 0:00

Score both workouts together for total reps

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