8.20.2014

 In WOD

8.20.2014

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip and Front Rack Mobility

Then

  • Scap Pull Ups x 10
  • Scap Push Ups x 10
  • Goblet Squats x 10 @ 20X1

Workout of the Day

A.

  • A1: Front Squat x 3RM @ 20X1 (Bulid to today’s max in 12 minutes)
  • A2: Plank on Elbows x 45-60 seconds – Rest 60 seconds

B.

  • B1: Weighted Pull Up x 3RM @ 20X1 OR 2-3 reps @ 40A1 x 3 sets (Build to today’s max in 10 minutes)
  • B2: Side Bridge x 30-45 seconds per – Rest 60 seconds

C.

Every minute on the minute for 12 minutes, complete:

  • Odd – 1 Hang Power Clean + 5 Front Squats (Heavy)
  • Even – CTB Pull Ups x 7