10/9/13 WOD

inspire

FUNCTION

A.  Easy 800 m Run

B.  12 x 2 Box Squats @ 75% of 1RM; rest 40 sec. b/t sets

C1.  3 x 8 GH Raises; rest 60 sec.

C2.  3 x 20 Banded Sit-ups; rest 60 sec.

D.  5 Rounds of:

30 sec. ME AD for Cals

Run 400 m (3,2,3,2,3 laps)

*Rest after rounds Rd1 2:00, Rd2- 1:30, Rd3- 1:00, Rd4- :30

 

DRIVE

A.  Easy 800 m Run

B1.  4 x 5 Supinated Strict Pull-ups (weighted); rest 60 sec.

B2.  4 x 5 Strict GH Raises; rest 60 sec.

B3.  4 x 8 Close Grip Bench Press- heavy as possible; rest 60 sec.

B4.  4 x 15 Reverse Hypers- heavy as possible; rest 60 sec.

C.  5 Round of:

30 sec ME AD for Cals

Run 400 m

*Rest after rounds Rd1- 2:00, Rd2- 1:30, Rd3- 1:00, Rd4- :30

 

Posted on: October 8, 2013admin

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