9/17/13 WOD

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FUNCTION

A.  5 x 3 Push Press- build to heaviest possible; rest 60-90 sec.

B.  Stable Bar Dips- 3 x max reps; rest 90 sec.

C.  3 Rounds for reps and distance of:

1:00  ME DB Hang Power Snatch-50/30

3:00 max trips Sled Pulls- 30yds (90lbs+Sled men/ 70lbs+Sled women)

*notes- sled pulls should be performed in 15yd down and back sections. Face forward for 15yds then face backward to return.

D.  100 Sit-ups- as fast as possible

DRIVE

A.  5 x 1 3-Position Clean (hi-hang, hang, floor) + 1 Jerk- heaviest possible; rest 60-90 sec.

B1.  4 x 5 Split Press- heaviest possible; rest 60 sec.

B2.  4 x 5 Pendlay Rows- heaviest possible; rest 60 sec.

C.  For Max Reps/Rounds as possible of:

2 min ME Bar Muscle-ups

then (no rest)

6 min AMRAP of:

50 Double Unders

15 Burpees

then (no rest)

2 min ME Bar Muscle-ups

D.  3 x 20 Reverse Hypers- heavy as possible but fast; rest as needed

 

 

Posted on: September 16, 2013admin

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