WOD for Wednesday 7-10-13

July 10, 2013

We’re going to postpone the previously scheduled WOD of 21-15-9 PowerSnatch/OHS

Walking Lunges  until later in the week.  I’d like a little more recovery time between pulling off the ground after today.

Therefore, the wod for tomorrow is as follows:

Complete any 3 of the following 4 pull-centric tasks.

4×8 Strict Deadhang Pullups

4×8 Supine Rows (feet on box or bench/bars in rack) 9 Second Video HERE.

4×8 Barbell Bent Rows. Snatch Width Grip.  Video Here. The one difference is, contrary to the video, I dont want you to let the bar die on the floor.

4×2 Touch and Go Rope Climbs.  That means hands stay on the rope all the way down after the first ascent, feet touch the floor like a feather and the second ascent begins.


With any time remaining, please get some 1)GHD situp work.  3×20 Reps. 2) leg recovery time on the therapy rollers/lacrosse balls.



  1. Achievement! I climbed the rope!

  2. Supine rows
    Barbell bent rows
    Touch and go rope climbs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: