9/6/13 WOD

Muscle diagram

FUNCTION

A.  Every 90 sec. for 15 minutes (10 sets)

1 Power Clean + 2 Front Squats

– Build each set to heaviest possible.

B1.  3 x 15 Reverse Hypers- heaviest possible; rest 60 sec.

B2.  3 x 25 Parallel GHD Sit-ups; rest 60 sec.

D.  2 Rounds of:

AD 50 cals

*rest 1 min

Run 500 m (3 laps)

*rest 1 min

AD 25 cals

*rest 30 sec.

Run 300 m ( 2 laps)

*rest 1 min

DRIVE

A.  3 sets (not for time)

12-15 Shoulder Touches

50 Double Unders

5 Sotts Press

B.  12 minutes to establish a 3RM OHS

C.  5 x 500 m Row

*Rest 30 sec. b/t sets

– During rest intervals stay on erg and keep flywheel spinning slowly.  The goal is to maintain -/+ 5 sec on all sets.

 

Posted on: September 5, 2013admin

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