8/1/14 WOD

FUNCTION

A.  Back Squat 3 x 10 @50-60% of 1RM w/ Bands- rest 45 sec b/t sets

B.  Rear Foot Elevated Split Squat 3 x 10-12 per leg- heaviest possible; rest 90 sec.

C.  12 min AMRAP of:

10 T2B

20 Wall Ball-20/15 (10’/9′)

30 Lateral Hurdle Hop- 12″ hurdle

*For those people that have been participating in the eating challenge. You will be retesting your benchmark workout again today.

DRIVE

A.  3 Position Clean (floor, hang, hi-hang)- do not drop bar, build to max for the complex.

B.  EMOM for 12 minutes

Odd min- 8 Shoulder to Overhead- 155/95

Even min- 20m Sled Prowler Push- 225/160

C.  3 Rounds for time of:

10 Alt DB Snatch- 50-70lbs men/ 30-50lbs women

20 Slam Ball- 30/20

50 Double Unders

*For those people that have been participating in the eating challenge you will retesting your benchmark workout again today.

Posted on: July 31, 2014admin

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