11/5/13 WOD

20131104-221247.jpg
Received a special order of the new limited flavor of Progenex chocolate peanut butter smash. First come first serve.

FUNCTION

A. 4 x 3 Push Press + 1 Push Jerk + 1 Split Jerk- heaviest possible with good technique; rest 2 min

B1. 3 x ME Stable Bar Dips; rest 60 sec.

B2. 3 x ME Supinated pull-ups; rest 60 sec.

C. Challenge WOD #2 (repeat)

For Time:

100 Burpees

100 KBS- LI-35/26, LII- 53/35

*notes- break up exercises and reps in any order you choose. 12 min time cap

*BONUS- if you finish “C” under the 12 min time cap. AMRAP 20m Prowler Pushes in time remaining (10m high handles/10m low handles)-180/90

DRIVE

A. 15 minutes to find a 2RM Hang Clean+ Jerk (top of knees)

B. HBBS- 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85%; rest 2 min

C. Front Squat- 1×5@70%, 1×5@75%, 1×5@80%, 1×5@85%; rest 2 min

D. Challenge WOD #2 (repeat)

For Time:

100 Burpees

100 KBS-53/35

*notes- break up exercises and reps in any order you choose. 12 min time cap.

BONUS- if you finish “C” under the 12 min time cap. AMRAP 20m Prowler Pushes in time remaining (10m high handles/10m low handles)- 180/90

Posted on: November 4, 2013admin

2 thoughts on “11/5/13 WOD

Leave a Reply

Your email address will not be published. Required fields are marked *