10/14/13 WOD

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There will be a few permanent changes to the schedule for the Thursday classes, we will be moving all CF Gymnastics classes to Thursday and drop the Thursday 10am and 5:15pm regular CF classes, click here for schedule. Mobile users click here.

FUNCTION

A.  7 x 3 Deadlift- build over the coarse of seven sets, heavier then last week: rest as needed.

B1.  3 x 15 Reverse Hypers- heaviest possible;rest 45 sec.

B2.  3 x 8-10 T2B; rest 45 sec.

C.  For Reps/Time of:

1 min ME Burpee Pull-ups

3 min AMRAP of:

15 Box Jumps-20″

10 KB Push Press- 35/26 (each hand)

2 min ME Burpee Pull-ups

3 min AMRAP of:

15 Box Jumps

10 KB Push Press

1 min Burpee Pull-ups

then, (no rest)

For Time:

Run 800 m

 

DRIVE

A.  15 min to establish a max 3-position Snatch (floor, hang, hi-hang)

B1.  4 x 3 Snatch Hi-Pulls from Hang (top of knee) @ 110% of max from A.; rest 60 sec.

B2.  4 x 8 Weighted Ring Rows (feet elevated to ring height)- rest 60 sec.

C.  For Reps/Time of:

1 min ME Rope Climbs-15′

3 min AMRAP of:

15 Burpees

10 KB Push Press-53/35 (each hand)

2 min ME Rope Climbs

3 min AMRAP of:

15 Burpees

10 KB Push Press

1 min ME Rope Climbs

then, (no rest)

For Time:

Run 800 m

 

NEW PROGENEX ORDER SHEET WILL BE POSTED TODAY, IF YOU WOULD LIKE ANOTHER ORDER BE SURE TO GET YOUR ORDER IN ASAP.

 

 

Posted on: October 13, 2013admin

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