10/11/13 WOD

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FUNCTION

A.  3 sets (not for time)

2 Rope Climbs (practice)

15 V-ups

3 Turkish Get-ups (each arm)

B.  8 x 3 Bench Press @ 80% (5% heavier then last week); rest 60 sec.

C.  Challenge WOD # 5

For Time:

10 Power Snatch

20 Pull-ups

30 Box Jumps-24/20

40 KBS

30 Box Jumps

20 Pull-ups

10 Power Snatch

*notes- Recommended Weight

Level III- PS-115/80, KB-53/35

Level II- PS-95/65, 35/26

Level I- PS-45/33

 

DRIVE

A.  2 Rope Climbs- 15′

15 V-ups

3 Turkish Get-ups (each arm)

B.  15 min to establish a 1RM HBBS

C.  Challenge WOD #5

For Time:

10 Power Snatch-115/80

20 Pull-ups

30 Box Jumps-24/20

40 KBS-53/35

30 Box Jumps

20 Pull-ups

10 Power Snatch

 

Posted on: October 10, 2013admin

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