Sunday 17th September – WOD & Barbell

16th September 2017

WOD 1

In 12 Mins Gymnastic Warm Up
30 sec on/30 secs off of:
Pike Hold – Scale Plank
Hollow Rock – Scale Knee Tuck
Handstand Hold *wall facing – Scale to Wall Walk
Lying Leg Wipers
Handstand Hold *face away – Scale Floor Back Extensions

WOD 2

For Time Complete:
40 Pistols / RX OH Pistols @ PVC / COMP OH Pistols 15/7.5
25 V Sit ups COMP 30
50 ft Handstand Walk SCALE 8 Wall Walks
30 Pistols / RX OH Pistols @ PVC / COMP OH Pistols 15/7.5
15 V Sit ups COMP 20
50 ft Handstand Walk SCALE 8 Wall Walks
20 Pistols / RX OH Pistols @ PVC / COMP OH Pistols 15/7.5
7 V Sit ups COMP 10
50 ft Handstand Walk SCALE 8 Wall Walks
*15 Min Cap

Additional Work 

Rest

Barbell

A) Behind the neck Push Press + OHS
6 x (3+1)
*3 Press + 1 OHS 
*3 sec pause at each point of each lift…top of presses and bottom of squat

B) 3 Position Clean
6 x 1 Rep
*(pockets, hang, below the knee but not the floor)

Successory – 6 Mins Plank every break 10 Sit-Ups and 10 Leg Raises

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