8/23/13 WOD

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FUNCTION

A1. 5 x 3 Front Squat- build to 5lbs heavier then last week; rest 2 min

A2. 5 x 4-6 Supinated Grip Pull-ups; rest 2 min

B1. For Time

21-15-9

Thrusters-95/65

Slam balls-30/20

*Rest 3 minutes, then do:

B2. Complete 10,9,8,7….1 reps of:

GHD Sit-ups

Push Press-95/65

*notes- quick 3-5 minute cool down stretch after.

DRIVE

A. Overhead (snatch) Warm-up
3 reps each of:
Down & up
High hang high pulls
High hang muscle snatch
Snatch balance- 4″drop
OHS
Sotts press
Duck walk- 3 steps forward/3 steps backward.
High hang snatch

B. 15 minutes to establish a 3RM Hang Snatch (bottom of knee, unbroken)

C. 4 x 2 Snatch High Pulls- heaviest possible.

D. Every 2 minutes complete:

7 x 100m Prowler Push (50′ down/50′ back)- heaviest possible.

*notes- make prowler as heavy as possible (should not be able to move very fast). Quick 3-5 minute cool down stretch after.

CFTC Summer Games Teams

1. Mike E. / Sadee H.
2. Matt M. / Jana H.
3. Tyson / Jennica
4. Mailee / Rick
5. Brooke / Ryan
6. Brody / Kellie
7. James R. / Shay
8. Antonio/ Monica
9. Micheal H / Marie
10. Kimmie / Scott
11. Brook / Jerilyn
12. Scott C. / Jill
13. Jason P. / Amber
14. Dave M. / Jen B.
15. Andy M. / Kim M.
16. Dustin T. / Melissa
17. James A. / Margit
18. Shane B. / Jesica F.
19. Dallas / Amiee
20. Seth S. / Lindsay J.
21. Brad H. / Laurie H.
22. Pete / Brenda
23. Luis/ Heidi H.
24. Jimbo/ Angel

Posted on: August 22, 2013admin

One thought on “8/23/13 WOD

  1. Just heard a good quote about the “Drive” wod today on the prowler pushes. It should be cAlled the “puerto rican whore” because that’s how you talk when your done!

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