2/19/14 WOD

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FUNCTION

A. Back Squat- 60%x5, 70×3, 80×2, 90×2, 95×1, 103×1- rest as needed.

-% based off most recent 1RM.

B. 5×3 Bench Press- build to heavier then last week- rest as needed.

C. 5 Rounds for time of:

15yd Sled Push-270/180

15yd Sled Drag-270/180

10 Burpees

10 Stable Bar Dips

DRIVE

A. Deadlift- 1×10@50%, 1×10@60%, 1×8@75%, 1×6@85%, 1×4@90%- rest as needed.

-reps do not need to be touch and go reps, keep good posture.

B. 3 Rounds for time of:

Run 400m (3,2,3 laps)

21 KBS-70/53

12 Pull-ups

C1. 3×20 Banded Sit-ups- rest 60 sec.

C2. 3×15 Reverse Hypers- rest 60 sec.

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Tuesdays WOD results.

Posted on: February 18, 2014admin

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