8/9/13 WOD

blake tank

New Blake Bastian tanks are now in!

FUNCTION

A.  5 x 3 Front Squat- build to heaviest possible, good tech with full depth.

B.  3 x 5 RDL’s- heaviest possible- fast up 4 count down.

C.  Complete 32 intervals of 20 sec of work followed by 10 sec of rest, where the first 8 intervals are Pull-ups, the second 8 intervals are push-ups, the third 8 intervals are Sit-ups and finally the last 8 intervals are squats.  10 sec. rest between exercises.

*notes- quick 3-5 min Foam Roll session

DRIVE

A.  Snatch (overhead) Warm-up

3 reps each of:

Down and up

High Hang High Pulls

High Hang Muscle Snatch

Snatch Balance w/ 4″ drop

OHS

Sotts Press

Duck Walks- 3 steps forward, 3 steps backward

High Hang Snatch

B.  EMOM for 8 min

1 Snatch + 3 OHS- build to heaviest possible.

C.  For Max Reps:

30 sec Shoulder to Overhead- 185/115

90 sec Rest

30 sec Shoulder to Overhead- 165/95

90 sec Rest

30 sec Shoulder to Overhead- 135/65

90 sec Rest

then,

For Time

75/50 Ring Push-ups

*Notes- quick 3-5 min Foam Roll Session

ATTENTION- this Saturday at 9am we are hosting a Power Lifting meet that will go from 9-4pm, come and check it out lots of heavy weight being thrown around.  We are also planning on our Saturday WOD to be outside, if you have any trail running shoes I would highly recommend you bring them!

Posted on: August 8, 2013admin

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