WOD
Wednesday Aug 29th, 2018
WARM UP & MOBILITY
(10min Time Cap)
10 Arm Circles (foward & backward)
10 Squats
10 Arm Swings (up & down)
10 Stand Rotation Core
10 Band Chest Pull
10 Plank to Pike Alt. Toes touches
10 Band Pull Apart
10 Sit Ups
10 Floor Back Extension
SWOD
(30min Time Cap)
A1) BTN Thrusters 3×10 (AHAP)
A2) Single Arm KB’s Swing 3×12 (AHAP)(each arm)
B1) Back Squat 3×10 (AHAP)
B2) Weighted Horizontal Ring Row 3×15 (AHAP)
C1) Dumbell Chest Press @Stability Ball 3×12 (AHAP)
C2) Dual KB’s Sumo Deadlift 3×20 (AHAP)
WOD
For time: (9min Time Cap)
21-15-9rps
Burpee + Cluster #95/60
Pull Ups
Progresion:
Burpee+P.Clean+Thrusters.
Pull Ups Mod.