WOD for 4/12/14

Strength:
Five sets of: Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups (w/KBs) x 8-10 reps each leg
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds

WOD:
Four sets for max reps of:
30 seconds of Push Press (95/65 lb)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds

WOD for 4/10/14

Fives sets of:
Back Squat
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD:
One Set for Max Reps:
85% Back Squat x Max Reps
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.