3/11/14 WOD

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FUNCTION

A. Push Press- work to the heaviest 3 reps for the day, try to go heavier then last week (6-8 sets)- rest as needed.

B.  6 min AMRAP of:

8 Burpee Box Jump Overs-24/20

10 KBS-53/35

12 KB Thrusters-53/35 (1kb)

Rest 5 min, then…

C. 5 min AMRAP of:

AD 60 Cals

-AMRAP Wall Balls in time remaining.20/15 (10’/9′)

 

DRIVE

A.  5 x 1 Clean from Blocks (just above knee) + Jerk- work up to max for the day- rest 90 sec.

B.  Back Squat- 4×3@90%- rest 90 sec.

C.  For Time:

30 Split Jumps

10 HSPU

10 Hang Power Cleans-155/105

30 Split Jumps

20 HSPU

10 Hang Power Cleans-155/105

30 Split Jumps

30 HSPU

10 Hang Power Clean-155/105

 

Posted on: March 10, 2014admin

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