1/7/14 WOD

western3

Date change on the Wild West Throwdown to Jan 31-Feb 1 (Friday, Saturday). It’s time for some of you to test your skills and sign up! We are also in need of volunteers.

FUNCTION

A. EMOM for 12 min

Split jerk x 1 rep

-build over the coarse of 12 min

B1. AMRAP in 45 sec.

Hang Power Clean- 95/65

-rest 90 sec.

B2. AMRAP in 45 sec.

Hang Power Clean- 115/85

-rest 90 sec.

B3. AMRAP in 45 sec.

Hang Power Clean-135/95

C. 8 rounds of:

Row 500m

-rest 2:30 min

DRIVE

A. 15 min to build to a heavy 2 rep Hang Clean & Jerk

B. Front Squat- 1×5@60%, 1×5@70%, 1×5@75%- rest 2 min

C. 5 Rounds for Cals and total working time of:

30 sec ME AD for Cals

Run 400m

-rest after round 1-2:00, rd 2- 1:30, rd 3-1:00, rd 4- :30

STRENGTH

A. 5 min AD warm-up

B. 8 Rounds of:

30 sec AD

5 Burpees

30 sec Row

30 sec Prowler Push (10m down, 10m back)- medium weight

5 Box Jumps-24″

Run 1 lap

-rest 90 sec.

Then do…

C. For time

50-40-30-20-10

Double unders

Sit-ups

Posted on: January 6, 2014admin

9 thoughts on “1/7/14 WOD

  1. A. Max was 93lb…not much but up 7 from last max–woo-hoo!
    B. 1-14, 2-6, 3-2- that’s some weak sauce…
    C. 1:56-1:56-1:57-1:59-1:57-2:00-1:58-2:01
    Thanks!

  2. Invictus
    A. Done
    B. All at 175, only one miss
    C. 1:56, 1:57, 2:16, 2:20, 2:20, 2:12, 2:20, 2:09, 1:58, 2:04
    D. 20, 15, 15, 16, 15,, 16

  3. A. Done. This was hard. I didn’t have anything left in me after the 8 rounds. That was the first time I have pushed the prowler in a workout — man that was tough.

    That was a fun workout — thanks..

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