1/10/13 WOD

Understanding Your Fascia- click here

FUNCTION

A.  Front Squats- 70%x4, 77.5%x3, 85%x2, 92.5%x1

B.  AMRAP in 10 min of:

8 T2B

8 DB Thrusters- 30lbs

12 DB Walking Lunges- 30lbs

 

DRIVE

A.  HBBS- 1×5@60%, 1×5@70%, 2×5@75%- rest exactly 2 min

B1.  Front Squats- 1×5@60%, 1×5@70%, 1×5@75%- rest 60 sec.

B2.  3 x 5 Bench Press @ 75%- rest 60 sec.

C.  AMRAP in 10 min of:

8 T2B

8 DB Thrusters- 50/30

12 DB Walking Lunges- 50/30

 

STRENGTH

Alactic Power- Parisi Speed school at 6am and 5:30pm.  Anyone is welcome!

A. 9 x 3 Power Snatch @ 75%- rest 45-60sec.

B. 2 x 10 Military Press @67.5% + 1 set @ 67.5% AMAP- rest 2-3 min

C.  Back Squat- 60/70/80% x 3- rest as needed.

D1.  3 x 12-15 Supinated Pull-ups (weighted)- rest 60 sec.

D2.  3 x 12-15 Reverse Hypers- heavy: rest 60 sec.

Midline

A1.  3 x 10 GH Bench Press- heavy as possible- rest 60 sec.

A2.  3 x 20 Banded GM- rest 60 sec.

 

Posted on: January 9, 2014admin

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