5/6/14 WOD

batman robin

FUNCTION

A.  5 sets of:

Segmented Clean Grip Deadlift- pause 2 sec at each position (1″ off floor, below knee, mid thigh) 1, 1, 1 (rest 15 sec between each single)- rest 2 min between sets.

-build to heaviest possible maintaining perfect position throughout.

B.  EMOM for 12 min

Even- 6-8 Ring Rows (feet elevated, thumbs to chest)

Odd- 5 Power Clean @ 60-65% of 1RM

C.  AMRAP in 12 min

155m Sandbag Sprint-80/40

6 Burpee Box Jump Overs-24/20

2 Wall Walks

 

DRIVE

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

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

C.  Front Squat- 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%- rest as needed.

D.  Complete 8 Rounds for time of:

2 Bar Muscle-ups

4 OHS-135/85

6 Box Jumps-30/26

-Rest 2 min, then…

Max Burpees in 4 min

 

Posted on: May 5, 2014admin

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