6/10/14 WOD

FUNCTION

A.  EMOM for 16 min

odd- 3 Deadlifts@60% of 1RM

even- Row 12 cals

B.  EMOM for 14 min

odd- 3 Hang Power Clean @65% of 1RM

even- 50 sec AD Cals

C.  AMRAP in 8 min

Run as many laps as possible in 8 min

-Score- total laps completed.

 

DRIVE

A.  Back Squats- 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@102.5%- rest as needed.

B.  Front Squats- 1×5@60%, 1×5@65%, 2×5@70%- rest as needed.

C.  For Time:

30-20-10

Single arm KB Thrusters-53/35 (divide reps evenly between arms)

Pull-ups

D.  3 sets, not for time

60 sec Weighted Plank Holds

10 Reverse Hypers- heavy

 

Posted on: June 9, 2014admin

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