WOD 1.15.15 Thursday

Warmup

  • Run 400m
  • Agile 8
  • 15 empty bar or PVC OH wall squat
  • Wrist Mobility (video sart at 1:35) LaX ball on forearm & banded wrist distraction
  • Peanut ball on T/L  joint

 

A. Front squat

  • 1×5 @ 65%
  • 2×5 @ 75%
  • 2×5 @ 85%
  • 1×5 @ 75%
  • Rest at least 90 sec between sets

B. AMRAP 10

  • 5 HSPU
  • 7 Burpees
  • 9 Kettlebell Swings (53/35)

C.  2 sets (12 rounds)

  • 1x 50 yards farmer walk (carrying two weights at your side)
  • 2x 50 yards suitcase carry (carry 1 weight in hand by your side; repeat L&R)
  • 2x 50 yards overhead carry, one handed (carry a weight overhead with one hand; repeat with other hand)
  • 1x 50 yards overhead carry, two handed
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