11/19/13 WOD

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FUNCTION

A.  8 minutes to establish a heavy push press

B.  Take 67% of A and complete 3 min AMRAP Push Press in unbroken sets of 2 reps only.

-must rack weight after 2 reps everytime, as many unbroken sets/reps as possible.

C.  For Time:

50 AD Cals

25 BB Front Rack Step-ups- 85/55 (20″/16″ box)

50 HR Push-ups

D.  3 x 20 Reverse Hypers- medium weight and fast; rest 60 sec.

 

 

DRIVE

A.  15 minutes to establish a 2RM Pause Clean (pause 3 count bottom of knee) + Jerk

B.  HBBS- 1×6@70%, 1×3@90%, 1×2@95%; rest 2 min b/t sets

C.  Front Squat- 1×5@70%, 1×4@80%, 1×3@85%, 1×3@90%; rest 2 min b/t sets

D.  100 Burpees for time

-Every 2 minutes (beginning at 0:00) 2 Rope Climbs-15′

 

Posted on: November 18, 2013admin

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