1/13/14 WOD

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Congrats to Sheena on a Strong Showing at the OC Throwdown this weekend.

FUNCTION

A. 5×5 Back Squat @70%- rest 2 min.

B. AMRAP in 12 min of:

100m Sprint (10 x 10m)

10 Deadlifts- 60% of 1rm

100m Sprint (10 x 10m)

10 Bar Facing Burpees

Midline
A1. 3×30 sec. Weighted Front Bridge

A2. 3 x 15 Reverse Hypers- medium load

Score- B=rounds+ weighted used.

DRIVE

A. 15 min to establish a 1RM Hang Snatch

B. Hang Snatch- 1×1@90%, 1×1@95%, 1×1@100% of max from A.

C. 10 min to complete:

4 Rounds of:

15 STO-135/95

15 T2B

50 Double Unders

-with the remainder of the 10 min complete

AMRAP of:

Lateral Bar Hop Burpees

Midline

A1. 3 x 45 sec weighted plank on rings

A2. 3 x 15 Reverse Hypers- medium load

Score- A= max hang snatch, C=total Bar Hop Burpees

STRENGTH

Adult parisi speed school- 6am, 5:30pm

A. 8×3 Power Clean @80%- rest 45-60 sec.

B. EMOM for 5 min:

5 Back Squat @75%

C. Military Press- 65×5, 75×3, 85%x1-rest 2 min

D1. 3 x 10-12 2 Hand DB Bentover Row- rest 60 sec.

D2. 3 x 10-12 RDL’s- rest 60 sec.

Midline

A1. 3 x 20 GHD Sit-ups- rest 60 sec.

A2. 3 x 15 Hip Thrusters- heavier then last week; rest 60 sec.

Posted on: January 12, 2014admin

3 thoughts on “1/13/14 WOD

  1. Invictus
    A. 225 for 2sets, 235 for 8, 245 for 2
    B. Fs 275, 285, 290
    C. :58 sec
    ::42 sec
    :22 sec
    D. 1:02, 1:13, 1:13, 1:15, 1:22, 1:13

  2. A Parisi – Done
    B. Power Clean — 235 (felt good)
    C. Low Bar 5 Min. EMOM: 315 (very hard – but made it)
    D. Military Press (135, 155, 180)
    E. RDL (205) + BOR (90lb Dumbell)

    Mid-Line – Done..

    That workout was elite..Thats the first time I made it to finishing the mid-line as well so I guess I’m making progress. Keep pushing — this is a great time..

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