12/27/13 WOD

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Light the “A” one more time!

FUNCTION

A. Front Squat 60/65/70/75/80% x 3

B. 3 sets of:

Row 400m

20 Wall Ball-20/15 (10’/9′)

30 Push ups

-rest 3 min

*goal maintain time each round.

DRIVE

A. 10 min to establish a 3RM TnG Power Snatch

B. 10 min to establish a 3RM TnG Power Clean

C. 10 min to build to a heavy (not maximal) jerk from rack.

D. For max reps of:

1:00 min ME Strict HSPU

5:00 min ME KB Snatch- break up as needed, but keep even.

1:00 min ME Strict HSPU

3:00 min ME KB Snatch

1:00 min Strict HSPU

STRENGTH

Alactic Power- parisi speed school 6:00am, 5:30pm

Maximal Strength

A. 12×3 Power Snatch @65%- rest exactly 45 sec.

B. 4×10 Military Press- last set AMAP- rest 2-3 min

C. Back Squat- 55/65/75% x 5

D1. 3×10-12 Weighted Pull-ups- heavier then last week; rest 60 sec.

D2. 3×12 Reverse Hypers- heavier then last week; rest 60 sec.

Midline

A1. 2×10 Med Ball Around the Worlds-rest 30 sec.

A2. 2 x 12 Evil Wheels- rest 30 sec.

Posted on: December 26, 2013admin

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