5/13/14 WOD

FUNCTION

A. 3 sets, not for time

30 sec HS Hold

1 min Double Under Practice

20 V-ups

B. EMOM for 12 min

Odd- 20 KBS-53/35

Even- 15 HR Push-ups

C. For Time:

Row 1K

-rest 2 min

20 TGU’s (alternate hands every 2 reps)- 53/35

10 Burpee Box Overs-24/20

100 Double Unders

10 Wall Walks

10 Burpee Box Overs

-rest 2 min

Row 1K- same pace as first 1K

DRIVE

A. 2 Rounds, not for time

1 legless rope climb-15′

Strict T2B x 8-10 reps

Double Unders x 40-50 reps

B. Mid- Hang Snatch- work to a 3RM, then 1×3@95%, 1×3@90%- rest as needed.

C. Back Squat- 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85%- rest as needed.

D. Front Squat- 1×5@70%, 1×5@75%, 1×5@80%, 1×5@85%- rest as needed.

E. 12 min AMRAP

Run 155m

20 DB Ground to Overhead-50/30

10 HSPU

20 DB Burpee- 50/30

Posted on: May 12, 2014admin

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