11/26/13 WOD

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FUNCTION

A. 3 x 3 Jerk Balance- heavy but with good technique; rest as needed.

B. 15 minutes to establish a 1RM Split Jerk

C. For 16 minutes, rotate through the following two stations on the minute: (8 times)
Minutes 1- strict pull-ups (weighted if possible) x 3-4 reps

Minute 2- 10/7 reps stable bar dips

*notes- minute 2- 10 reps men/ 7 reps women

D. 3 sets of:

500m Row

*rest 2 min b/t sets, all out effort NO PACING!

DRIVE

A. 15 minutes to establish a 1RM of complex:
2 clean pulls + 1 clean & jerk

B. HBBS- 1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100%- rest as needed.

C. Front Squat- 1×5@65%, 1×4@75%, 1×4@80%, 1×4@85%; rest 2 min

D. 3 sets for times of:

15 C2B Pull-ups

20 Over the Box Jumps-24/20

25 KBS-70/53

*rest 2 min b/t sets.

Posted on: November 25, 2013admin

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