WOD for 12 APR 2016

0500 and 1130 at Fredericks Gym


Come through the door ready to rock today!

Knock out as much of this glorious workout as you can. So keep the train moving once you start.



Power Clean 2 @ 50%, 2 @ 60%, 2 @ 65%, 2 x 2 @ 70%

Clean Deadlift 3 @ 80%, 3 @ 85%, 2 x 2 @ 90%

Press 5RM; 4 x 5 @ 90% of 5RM



10 Rounds:

3 Muscle Ups or 6 Ring Dips

6 Pushups

6 KB Swings (70/53#)

rest 5 min then:

Dumbell Row 5 x 12/arm

——————–Festivus Gamers———————-

Knock out Beyond Thrusterdome after a good solid warmup. Try three lifts in the time cap, one perfectly achievable, one at 1RM and one past 1 RM. The key to this is making sure you get a good warmup before hand.


Do happy hour at the bar but with no time cap at about 70-80%.

Don’t try and set any land speed records this is mainly to maintain Muscle awareness for Saturday (I may have just invented that term but I don’t think so.)

2 thoughts on “WOD for 12 APR 2016

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