Thursday 22nd September 2016 – WOD & Barbell

21st September 2016

motivation4

 

WOD 1

10 min amrap of:

  • 10 supermans
  • 10 pole squats
  • 10 glute bridges
  • 10 jumping air squats
  • 10 ghd sit ups
  • 10 Backward lunges

 

 

 

Additional Work

Rest!

 

Barbell:

  • Hang power clean high stance finish 5×5
  • Hang power clean low finish 5×5
  • Full clean with 3 sec pause at the bottom 5×5
  • Hang clean to jerk 5×5
  • 20 mins to build to a max 2rm hang clean
WOD 2

2 rounds for time of:

  • 32 ab mat sit ups @ 12/8
  • 16 knees to elbows
  • 32 wall ball clean and wall ball
  • 16 knees to elbows

    *17 min cap

 

 

 

 

 

 

 

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