2/11/14 WOD

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9:00am class this is becoming a problem.

FUNCTION

A. 5 min AMRAP of:

10 Burpees

10 KBS-53/35

-consistent pace throughout

*rest 5 min, then..

B. 10 min AMRAP of:

5 Push Press-95/65

7 Pull-ups

9 Box Jumps-24/20

-pick up the intensity from part A.

*rest 5 min, then..

C. 5 min AMRAP of:

10 Power Cleans-95/65

30 Double Unders

-this is a sprint, 100% intensity.

*score- rounds + reps for A,B & C.

DRIVE

A. 7×1 Mid Hang Clean + jerk@80%- rest 60-90 sec.

B1. 4×5 Strict Ring Dips w/ 5 sec pause at top of every dip- rest 90 sec.

B2. 4×5 Back Squat@75%-rest 90 sec.

C. 20 min AMRAP of:

20 KBS-53/35

10 KB Push Press (left)

10 KB Push Press (right)

Row 500m

-steady consistent pace throughout.

*score- rounds + reps for C.

Posted on: February 10, 2014admin

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