3/17/14 WOD

kye

YOU  BETTER WEAR YOUR GREEN!

FUNCTION

A1. 4 x 5 Back Squat @ 40X1- rest 90 sec.

-build over the coarse of 5 sets, keeping to the tempo.

A2.  4 x 2-3 reps Weighted Supinated Pull-ups @ 41X1- heaviest possible keeping to the tempo-rest 90 sec.

– if you are still working on your strict pull-up, jump chin over bar and a slow 4 count down.

B1.  4 x 3-5 reps Weighted Dips @ 31X0- heaviest possible keep to the tempo- rest 90 sec.

B2.  4 x 4-6 reps Pendlay Row @31X0- heaviest possible keeping to tempo- rest 90 sec.

C.  AMRAP in 8 min

Row 200m

15 HR Push-ups

 

DRIVE

A.  5 x 2 Snatch @ 75-80%- rest 90 sec.

B.  EMOM for 5:00

10/8 C2B Pull-ups

C.  5 Rounds for times of:

30 Double Unders

15 Wall Ball-20/15 (10’/9′)

7 Power Snatch-115/75

-Rest 1:1

 

Posted on: March 16, 2014admin

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