8/28/13 WOD

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Don’t know how true it is but interesting.

FUNCTION

A. 3 sets of (not for time)

3-5 pull-ups

15 Parallel GHD Sit-ups

30-40 Double Unders or 1 min practice

B. 5 x 3 Bench Press- build to a 3RM.

C. For Time:

3 Rounds of:

5 Pull-ups

7 KBS-53/35

9 Goblet Squats-53/35

Then,

15 Hang Power Cleans-135/85

Then,

3 Rounds of:

5 Pull-ups

7 KBS

9 Goblet Squats

*notes- remember developing your strict pull-ups are critical to do a safe and effective kip pull-up. Quick 3-5 minute cool down stretch after.

DRIVE

A. 3 sets of:

8-10 C2B Pull-ups

30-40 sec L-sits

40-50 Double Unders

B. 3 x 5 Front Squat- build to 5lbs heavier then last time.

C. 3 x 5 Military Press- build to 5lbs heavier then last time.

D. 3 Rounds For time:

Run 800 m

10 Front Squats -165/95

20yd Front Rack Walking Lunge-165/95

*notes- it’s a must at this level that you develop your chest to bar pull-ups, keep working on it! Quick 3-5 minute cool down stretch after.

Posted on: August 27, 2013admin

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