9/16/13 WOD

uintahs

Gotta love Utah!

FUNCTION
A. 3 Rounds (not for time)

30 sec HS Hold

15 V-ups

30-40 Double Unders

B. 5 x 3 Front Squat- build to the heaviest possible; rest 60-90 sec.

C1. 3 x 15 Reverse Hypers- heaviest possible; rest 60 sec.

C2. 3 x 20 yd Short Sprints- 20 yard bursts (2 laps= 1 set); rest 60 sec.

D. For Total time of:

5 Rounds of:

5 Pull-ups

10 HR Push-ups

15 Squats

then (no rest)

30 KBS- heaviest possible

then (no rest)

5 Rounds of:

5 Pull-ups

10 HR Push-ups

15 Squats

*notes- be sure superset B1 and B2. 3-5 minute quick stretch after.

DRIVE

A. 3 Rounds (not for time)

12-15 Shoulder Touches

15 V-ups

50 Double Unders

B. 7 x 1 Snatch + 3 Push Press Behind the neck- heaviest possible; rest 60-90 sec.

C. 6 x 6 HBBS @ 70% of 1RM; rest at least 2 minutes

D. 15 Rounds for total distance of:

30 sec. ME Row

60 sec. Active Recovery Row- keep flywheel spinning

*notes- we will be following a brutal squat cycle on this level, be sure to get some extra minutes stretching/mobility work.

STRENGTH

A. 5 sets of:

Hang power snatch + Power Snatch + OHS- rest as needed.

B. 3 sets of:

RDL’s (snatch grip) x 5 reps @3011

C. “The Chief”

AMRAP in 3 minutes

3 Power Cleans-135/95

6 Push-ups

9 Squats

*repeat for a total of 5 cycles, rest 60 sec b/t 3 minute rounds.

D. 3 x 20 Reverse Hypers- heaviest possible; rest 60 sec.

*All progenex orders are here! Be sure to pick up your orders ASAP. We did order extra if anybody wants some.

Posted on: September 15, 2013admin

Leave a Reply

Your email address will not be published. Required fields are marked *