4/21/14 WOD

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FUNCTION

A. 4 x 3 Back Squat- work to heaviest possible (heavier then last week)- rest as needed.

B. 3 x 10 Bench Press- build to heaviest possible- rest as needed.

C. 5 sets for times of:

20 Walking Lunges

10 Pull-ups

10 T2B

20 Box Jumps (w/ step down)-24/20

40 Double Unders

– rest 3 min between sets

-switch order per set and record times for each set.

Example- Rd 1 Same as above. Rd 2 10 pull-ups, 10 T2B, 20 BJ, 40 DBL, 20 Walking lunge. Rd 3 10 T2B, 10 BJ, 40 DBL, 20 WL, 10 Pull-ups….advance one exercise per round, final round will be 40 DBL, 20 WL, 10 Pull-ups, 10 T2B, 20 BJ.

DRIVE

*we will be testing a few things this week be sure to make all the days.

A. 7 x 1 Snatch from blocks (just above knee)- work to a max for the day; rest 90 sec.

B1. 3 x 3 Snatch Grip BTN Push Press + 3 OHS- heaviest possible- rest 90 sec.

B2. 3 x 3 Three stop Snatch Pull @110-120% (of max snatch)- 2 count pause at each stop; rest 90 sec.

B3. 3 x 20 (steps) Front Rack Walking Lunge- heaviest possible; rest 90 sec.

C. Test

“Helen”

3 rounds for time of:

Run 400m (3,2,3 laps)

21 KBS-53/35

12 Pull-ups

Posted on: April 20, 2014admin

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