11/15/13 WOD

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Happy Birthday to one of the original OG’s of CFTC

Blake Penis

and the man with the largest rock formation that I know..Blake K! (aka Hef)

FUNCTION

A.  Parisi Warm-up

*goal is to get warm-up done in 20 minutes or less, please be on time for classes today!

B.  Front Squat / Back Squat 4 x 7 /13 @ 65% of last weeks 1RM front squat; rest 2 min

-complete 7 front squats @65%, rack bar and complete 13 back squats @65% of front squat max

C1.  3 x 15. Lateral Box Jumps- 12″; rest 30 sec.

C2.  3 x 20 Evil Wheels; rest 30 sec.

C3.  3 x 5 Strict (weighted) pull-ups; rest 30 sec.

 

DRIVE

A.  Parisi Warm-up- 20 min!

B.  HBBS- 1×6@65%, 1×6@75%, 2×6@80%; rest 2 min

C1.  Front Squat- 1×5@60%, 1×5@65%, 2×5@70%; rest 60 sec.

C2.  4 x 3 Close Grip Bench Press- heaviest possible; rest 60 sec.

D1.  3 x 8 Weighted Strict Pull-ups; rest 60 sec.

D2.  3 x 8 Banded Strict GH Raises; rest 60 sec.

 

Posted on: November 14, 2013admin

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