10/25/13 WOD


 

FUNCTION

A1.  4 x 8 Close Grip Bench Press- heavy as possible; rest 60 sec.

A2.  4 x 5 Front Squat- heavy as possible; rest 60 sec.

C.  Ascending Ladder

Burpees

Front Squat-95/65

Push Press-95/65

100m Farmers Carry-35/26

*reps start at 3 reps each and go up by 2 reps.  Ex. 3 Burpees, 3 Front Squat, 3 Push Press, 100m Farmers Carry….continue until the Finisher 13 Burpee Pull-ups.

*20 min cut-off

 

DRIVE

A.  HBBS- 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%; rest as needed.

B.  Front Squat- 1×5@60%, 1×5@65%, 2×5@70%; rest as needed.

C.  Ascending Ladder

Burpees

Front Squat-95/65

Push Press-95/65

100m Farmers Carry-53/35

*reps start at 3 and go up by 2…continue until you reach the Finisher

13 Burpee Muscle-ups

*20 minute cut-off

 

 

 

Posted on: October 24, 2013admin

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