9/24/13 WOD

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We still have a few extra bags of progenex be sure to get some today!

FUNCTION

A.  5 x 3 Push Press- build to heavier then last week.

B1.  3 x max reps Push-ups (perfect push-ups-core tight, knees and thighs off ground, full ROM)- rest 60 sec.

B2.  3 x 12 Ring Rows; rest 60 sec.

C.  4 sets for max reps/calories of:

60 sec ME DB Manmakers (push-up,db row, push-up, db row, squat clean, thruster= 1 rep)- 30lbs men/ 20 lbs women each hand

30 sec Rest

60 sec. of ME Row (for max cals)

30 sec Rest

*notes- quick 3-5 min cool down stretch after.

 

DRIVE

A.  7 x 1 3 Position Clean (Hi-hang, Hang, Floor) + 1 Jerk; rest 60-90 sec.

B1.  4 x 5 Split Press- heavier then last week; rest 60 sec.

B2.  4 x 5 Pendlay Row; rest 60 sec.

C.  3 Rounds for reps of:

1 min ME HSPU (level I- regular games standard, Level II- 6″/4″ Deficit HSPU)

2 min AMRAP of:

12 T2B

12 DB Push Press- 50/30 (each hand)

*Rest 1 min

*notes- quick 3-5 min cool down stretch after.

 

9/23/13 WOD Results Challenge WOD#2

 

Posted on: September 23, 2013admin

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