11.14.13 "Drainer"

SWOD:

Wide Grip Bench - 5x3@80% of your 1RM bench

Push Press - 5x3@70% of your 1RM jerk

Weighted Pushups - 4x8

 -Coach Casey

Partner WOD:

15 min cut, score is number of Squat throws

partner A Holds a plank

partner B jumps over x 30. Jumps Only count if partner is in plank hold

100 kb swings, while other partner does wall sit, partners may alternate

Partner B Holds plank 

Partner A jumps over x 30.  Jumps Only count if partner is in plank hold

Max reps Partner Med ball squat to throw. (14/8) (Partners stand 10 ft away facing each other. Squat and shove ball with a chest pass to alternate partner)

-the doll

Advanced adapted from THE OUTLAW WAY:

BBG

1) Snatch Pull + Snatch: 2X2+2@85%, 2X1+1@90% – rest 90 sec.
2) Clean Pull + Clean + Push Jerk: 3X1+1+1@80-85% – rest 90 sec.

Strength

1a) 5X3 Clean Grip RDL @ 100% of Clean 1RM – rest 60 sec.
1b) 5X4/8 FS/BS @ 94% of 131111 – rest 60 sec.

Conditioning

15 minute AMRAP of:

Run 200m
25 Jumping Squats 45#
15 Pullups

-the doll