*Week 3 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM

WOD:

Session A:

1) From Block @ Mid-Thigh – 7 sets of:

1 Clean Pull +

1 Power Clean +

1 Clean

Start at a moderate load, build as heavy as deemed fit. Rest 2-3 minutes between sets.

2) Every 2:00 x 7 sets:

1 Thruster +

1 Tempo Front Squat (3.0.3) +

2 Front Squats

Warm-up as needed. Start at a moderate load and build as heavy as deemed fit. On the Tempo Front Squat really focus on trying to control through the range of motion.

3) Every 2:00 x 8 sets:

7 Hang Power Cleans 185/135

11 Burpee Lateral Bar Hops

40 Double-unders

Goal here is fast but maintainable paces for each set.

4) Single Leg KB Hold + 5 Switches: 5 sets of 1

Perform the RDL and hold that position with 5 slow KB switches. Do not perform this overly fast, focus on using your core and being controlled. One switch is left hand to right hand and back. Rest 90-120 seconds between sets.

5) Sandbag Reverse Lunge: 4 sets of 12

Rest 2-3 minutes between sets. Heavy as possible.

6) Single KB Front Rack Belt Marching: 5 x 30 seconds/side

5 minutes continuous. You pick the loading. Switch the side you’re holding the Kettlebell every 30 seconds.

7) Sled Drag: 4 x 50m

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

Session B:

1) Row – 3 sets of:

7 minutes Max Calories

3 minutes Rest or HR Down to 99

Hard but maintainable efforts. If you’re using a Heart Rate monitor have your rest be until you HR gets down to 99. If you can’t get it there than rest 3 minutes, and make a note of this.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE