12/31/13 WOD

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Thank you for whom ever left this sweet present. Can’t wait to get me some Richard Simons shorts to go along with it!

FUNCTION

A.  Build to a moderate (approx. 70% of 1RM) Strict Press

B.  Overhead Mechanical Drop Set

ME Strict Press

ME Push Press

ME Push Jerks

-load the bar with appox. 70% of Strict Press max, begin performing strict press reps, when feel like you can only do 1-2 more reps, immediately start doing Push Press, when you feel like you can only do 1-2  more reps, immediately start doing Push Jerks until failure.

C.  3 x 12-15 Ring Rows (feet elevated on box); rest 60 sec.

D.  For Time:

50 AD Cals

50 KBS-53/35

50 Wall Ball-20/15 (10’/9′)

50 Double Unders

 

DRIVE

A.  3 x 1 Clean + Hang Clean + 3 Front Squat + Jerk @ 75% of 1RM Clean- rest as needed.

B.  Back Squat- 1 x 5 @60%, 1 x 3@70%, 1 x 2 @80%, 1 x 2@90%, 1 x 1@95%, 1 x 1@103%- rest as needed.

C.  12 min AMRAP of:

20 Steps Single Arm KB OH Walking Lunge (R)-53/35

20 T2B

20 Steps Single Arm KB OH Walking Lunge (L)-53/35

20 Push Press-95/65

 

STRENGTH

Skill/Strength

A.  Snatch Balance- work up to a max for day. Start off with no dip and once you begin to fail, add dip and continue to increase weight.

B.  Front Squat- 55/60/65/70/75 x 5 – rest as needed.

Games Prep

For Time:

30 OHS-95/65

30 Bar Facing Burpees

20 OHS-135/95

20 Bar Facing Burpees

10 OHS- 175/125

10 Bar Facing Burpees

20 Muscle-ups

-notes- Wednesday gym will be closed, use that day as aerobic restoration.  25-40 minutes of one of the following performed at 60-70% effort- easy, restorative pace.  Swim, Bike, Hike.,

Posted on: December 30, 2013admin

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