1/17/14 WOD

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FUNCTION

A. Front Squats- 65/75/85% x 3

B. Unbroken Wall Balls

20,20,20,20- rest 60 sec b/t sets

C. AMRAP in 6 min

7 Burpee pull-ups

10 Russian KBS- heavy

-rest 5 min..then,

AMRAP in 6 min

Squat Clean Thrusters-75/45

-every minute increase the load by 10lbs.

*score- C= rounds + reps of part 1. Part 2 loads + reps completed each minute.

DRIVE

A. 15 min to establish a 1RM Snatch Balance

B1. 3 x 3 Snatch Balance @ 80% of max from A; rest 60 sec.

B2. 3 x 3 Snatch Grip Deadlift- heaviest possible; rest 60 sec.

C. 30 min to establish a 1RM Back Squat.

STRENGTH

A. 8 x 3 Power Snatch @ 80%- rest 45-60 sec

B. Close Grip Bench Press @ 75%

– max reps in 3:00

C. Deadlift- 65%x5, 75%x3, 85%x1

D. EMOM for 7 min

3 Strict Pull-ups

5 Kipping Pull-ups

7 Butterfly Pull-ups

Midline

A1. 3 x 10-12 Back Ext (weighted)

A2. 3 x 40m BB Farmers Carry- 135/95 (2 bars)

A3. 3 x 3 TGU (each arm)

Posted on: January 16, 2014admin

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