10/22/13 WOD

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I know there are more people then this in class, please write down your scores!

FUNCTION

A. 15 minutes to establish a 1RM Jerk (use racks/blocks).

B1. 3 x 5 Good Mornings- heaviest possible: rest 60 sec.

B2. 3 x 8 Ring Rows (feet elevated on box ring height); rest 60 sec.

C. 4 rounds for max reps of:

20 sec ME Push Press-95/65

10 sec rest

20 sec ME Pull-ups

10 sec rest

40 sec ME Burpee Bar Hops

20 sec rest

*notes- quick 3-5 minute cool down stretch after.

DRIVE

A. 15 minutes to establish a 2RM Hang Clean

B. HBBS- 1 x 10@60%, 1 x 8@65%, 1×6@ 70%, 1×6@ 75%, 1×6@80%; rest as needed.

C. Front Squat- 1×5@60%, 1×5@70%, 2×5@75%; rest as needed.

D. 4 rounds for max reps of:

20 sec ME Push Press-135/95

10 sec rest

20 sec ME C2B Pull-ups

10 sec rest

40 sec ME Burpee Bar Hops

20 sec rest

*notes- quick 3-5 minute cool down stretch.

Posted on: October 21, 2013admin

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