9/18/13 WOD

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FUNCTION

A. 3 sets (not for time)

3 Deadlifts

3 Hang Power Cleans

3 Front Squat

6 Push-ups

*increase load each set.

B. 8 x 2 Power Cleans @ 75%

C1. 3 x 30 Banded Hamstring Curls; rest 60 sec.

C2. 3 x max reps Jumping BB Back Squat-45lbs; rest 60 sec.

D. 150 AD Cals for time.

DRIVE

A. 3 sets (not for time)

2 Rope Climbs- optional start position from L-sit, use feet once off ground. 15′

4-6 Front Leg Lever Practice

3 Wall Climbs

B. 7 x 5 HBBS@75%; rest 2 min

C1. 4 x 5 Strict Weighted Pull-ups; rest 60 sec.

C2. 4 x 8 Strict Tempo GH Raise- explode up, 5 count down; rest 60 sec.

C3. 4 x 25 UB KBS- heavy as possible; rest 30 sec.

Posted on: September 17, 2013admin

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