WOD 1.26.15 Monday

Warmup:

  • Agile8
  • 12 Bootstrappers
  • 10/side: kneeling anti rotation
  • 3/side: TGU
  • 30 second plank
  • 10 Shoulder taps
  • 10 tall-kneeling medball throw
A. Bench Press
  • 4X Max at 75%

B. MiniWOD 2 – Wall Balls to the Wall
This is an AMRAP of Unbroken Wall Balls. There is no time limit, and an athlete can continue until they break.

  • Movement Details – Men
    AMRAP of Unbroken Wall Balls:
    Level II (2)
    20 lb. ball to 10 foot targetLevel I (1)
    14 lb. ball to 8 foot target
  • Movement Details – Women
    AMRAP of Unbroken Wall Balls:
    Level II (2)
    14 lb. ball to 10 foot targetLevel I (1)
    8 lb. ball to 8 foot target

C. AMRAP

  • plank hold from hands, every 15 secs do a push up
  • when your plank fails or you cannot push up,  your done!
D. Core: 3 rounds
  • 10 Medball clean
  • 5/side Rev-lunge knee -lift w/ twist
  • 10/side 1-leg Romanian Deadlift
  • 10 mt climbers, hands on ball
  • 10 in-out abs, hands on ball
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