10/28/13 WOD

I think we are starting to see a trend here??

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snooki party 2011 019

walt halloween 2013

Oh yeah and if your brain isn’t scarred by these images, we have more progenex for sale.

FUNCTION

A.  3 sets (not for time)

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

6 Push-ups

*start light and add weight each set.

B.  15 minutes to establish a 1RM Clean

C1.  3 x 8 GH Raises; rest 45 sec.

C2.  3 x 20 Banded Sit-ups; rest 45 sec.
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D.  For Time:

1000m Row

50 Pull-ups

 

DRIVE

A.  Burgener Warm-up

B.  15 minutes to establish a 1RM 2 position Hang Snatch (2″ off floor, top of knees)

C1.  5 x 2 Snatch First Pulls- heavy as possible; rest 60 sec.

C2.  5 x 5 Pendlay Row- heavy as possible; rest 60 sec.

D.  7 Rounds for max reps:

2 min AMRAP of:

30 Double Unders

ME C2B Pull-ups (15 rep cap)

ME Burpees

*Rest 1 min b/t sets

 

Posted on: October 27, 2013admin

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