06.05.14 | CrossFit, Strength & Power and Powerbuilding

Air Force WOD 2

CrossFit:
Skill / Strength:
Floor Press 5-5-5-5
Sledge Hammer Strikes / Ball Slams 4 X 10

WOD: 3 rounds for time
10 Man Makers
20 Jumping Pull ups
10 Hip / Back Extensions
20 Atomic Sit ups

1:00 Rest between rounds

RX+: 40/30# (Share DB’s if necessary)
RX: 35/25#

Strength & Power:
Foundations:
Front Squat 5×5
Clean Progression 3×4
Hang Clean 3×4
RDL 3×7
DB OHP 3×7
Pull up 3x Flex Hang / Negative
Row 500m (sprint)

Performance:
Front Squat 90% 5×1
Clean Progression 80% 3×3
Clean 80% 3×3
Single Arm DB OHP 3×7
RDL 5×5
Pull Up 3x Strict
Tabata Row for Meters

Powerbuilding:
Bench 80% 5 x 2
Front Squat 4 x 10
Press 4 x 10
Chin Up 4 x AMAP
Dips 4 x AMAP
Lateral / Front / Rear Raise 3 x 10 each position

Posted in Arlington Heights WOD.