WOD 11.14.13 Thursday

tumblr_mi4rdqjUG31s4lxhxo1_400

A. Gymnasty: 4 Sets

  • 5 Skin the Cat (Scale with ball up)
  • 5 V-Outs
  • 20-30 Second Handstand Hold

B. Bear Complex: 5 rounds of 7 Reps
1 Rep =

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Back Rack Push Press

Increase the weight on the bar with every round. At no point (besides the power clean) should the bar touch the ground, until the round is over .

c. 3x – optional

  • 40 Single Unders (or doubles)
  • 15 Kayaks (each side)
Advertisements

Leave a Reply or Log your Workout

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s