9/10/13 WOD

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FUNCTION/DRIVE

Testing

A. 15 minutes to establish a 1RM Push Press

B. 1 x ME Pull-ups- warm-up as needed, one set of max effort pull-ups.

C. “Helen”

3 Rounds for time of:

Run 400m

21 KBS-53/35

12 Pull-ups

Compare to 061013 here.

090913 WOD Results (post testing)

 

 

STRENGTH

A. 3 sets of:

3 Jerk Balance

*rest as needed.

B. Jerk

Set 1- 3 reps@60%
Set 2- 2 reps@70%
Set 3- 2 reps@80%
Set 4-8- 1 rep@90+%

C. For 30 minutes, rotate through the following three stations on the minute.

Minute 1- 10/6 strict HSPU

Minute 2- 15/10 stable bar dips

Minute 3- 10 pull-ups

Accessory work

A1. 3 x 10 DB Rows- heavy as possible; rest 60 sec.

A2. 3 x 12 Sled Drag Rear Flys;- heavy as possible; rest 60 sec.

PROGENEX ODERS ARE HERE!

Posted on: September 9, 2013admin

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