8.8.16 “2007 Hopper WOD”

August 07, 2016


FITNESS & LIFESTYLE

“2007 Hopper WOD”
For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 95 lb.)

L2:
20 pull-ups
7 push jerks (115 / 75 lb.)

L1:
15 pull-ups
7 push jerks (95 / 55 lb.)

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Med ball toe 2 bars – pinch ball between ankles
4×10 reps

ENDURANCE
Choose ONE of the following sports:
EMOM 10 (Every Minute On the Minute for 10 minutes)
Run (M-Tu-W) 150m
Row (M-Tu-W) 150m

OLY
1 RM Hang Power Snatch

 

PERFORMANCE & SPORT

A. strict c2b under hand pull-ups
5-5-5-3-3-3-1-1-1
Add weight each set

B. Pendlay Rows
4×6-8 reps – heavier than last week – last set to failure

C. Banded Pull a parts 3×10-15 reps

D. For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 95 lb.)

E. Extra Credit Endurance or OLY
this should be a separate session.

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