2/24/14 WOD

2014_open_comp

FUNCTION

A.  1 Power Clean + 3 Front Squats x 5 sets- build over the coarse of 5 sets; rest as needed.

B.  EMOM for 16 min:

Min 1- 5 Power Cleans- LI- 135/75, LII-155/75

Min 2- 8 Pull-ups- (LII- C2B Pull-ups)

Min 3- 10 HR Push-ups

Min 4- 15/12 Row Cals

C.  AMRAP in 10 min

Max Meters on the track (1 laps= 155m)

 

DRIVE

A.  10 min to work to a max 3-Position Snatch (hi-hang, hang, low hang 2″)

B.  EMOM for 5:00- 1 3-position Snatch @85% of the max from A.

C1.  3 x ME UB T2B- rest 60 sec.

C2.  3 x 10 (steps) OH Walking Lunges- 45/25- rest 2:00

D.  15 min AMRAP of:

10 Wall Ball-20/15 (10’/9″)

10 6″ Target Burpees

10 C2B Pull-ups

20 Wall Ball

10 6″ Target Burpees

10 C2B Pull-ups

30 Wall Ball

10 6″ Target Burpees

10 C2B Pull-ups

-add 10 WB after each completed round.

Posted on: February 23, 2014admin

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