7.09.2014

 In WOD

Warm Up

Jumprope 3 minutes

2 Rounds

  • Arm Circles x 5 – both directions
  • Dislocates x 10
  • T Push Ups x 10

Strength/Skill

A. 4 Sets

  • A1: Press x 2-3 reps @ 20X1 – Rest 60 seconds
  • A2: Hollow Hold x 20-30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
  • B2: Arch Body Hold x 20-30 seconds – Rest 60 seconds

Metcon

Complete rounds of 10,9,8,7,6,5,4,3,2,1 of:

  • Shoulder to Overhead (115/75#)
  • Sprint 60m between each round

-no racks for this workout. 

-sub 100m row for those not running

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