10/18/13 WOD

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Always a good time!

FUNCTION

A. 6 x 3 Bench Press @ 85% (5% higher then last week); rest 60 sec b/t sets.

B. 5 x 5 Front Squat- build to heaviest five reps; rest 2 min b/t sets.

C. Challenge WOD #6

12 minute time cap

Double under buy in
+
5 rounds of:

10 Power cleans

10 Ring dips

LIII- 100 double unders
Power clean-145/100

LII- 100 single unders
Power clean-125/85
Sub dips- HR push-ups

LI- 100 single unders
Power clean- 75/55
Sub dips- HR push-ups

DRIVE

A. HBBS- 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%; rest as needed.

B1. Front Squat- 1×5@60%, 1×5@65%, 2×5@70%; rest 60 sec.

B2. 4 x 8 Close Grip Bench Press- heaviest possible; rest 60 sec.

C. Challenge WOD #6

12 minute time cap

100 double unders
+
5 rounds of:

10 Power cleans-145/100

10 Ring dips

Posted on: October 17, 2013admin

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