2/12/14 WOD

Dirk Keyes has been dying for me to post his favorite picture. So here ya go Dirk this is for you.

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FUNCTION

A. Back Squat- 1×5@60%, 1×5@65%, 2×5@70%- rest 2 min b/t sets
-based off last weeks 1RM.

B. 5×3 Bench Press- build to heaviest possible- rest 2 min b/t sets

C. Complete the following for time:

100 men / 75 women Cals on Rower

-EMOM perform:

Odd- 10 push-ups (starting at 1:00)

Even- 10 V-ups

*score- B=heaviest bench press, C= Time

DRIVE

A. Deadlift- 1×10@55%, 1×10@65%, 1×8@75%, 1×6@80%, 1×4@85%- rest 2-3 min
-reps do not need to be touch and go, reset with good posture.

B1. 3×8 BB Bentover Row- heaviest possible- rest 60 sec.

B2. 3×4-6 Weighted Sup Grip Pull-ups-heaviest possible- rest 60 sec.

B3. 3×8 Strict Tempo GH Raises @3011- rest 60 sec.

C. 10 min FY

-max AD Cals in 10 min.

*score- A=Deadlift weight, C= AD Cals

Posted on: February 11, 2014admin

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