WOD 1.29.15 Thursday

Warmup

Shoulder Joint Integrity 10 x each

  1. Side Plank hip dips
  2. Side Plank Reach unders
  3. Scap Push-up
  4. Bird Dog w/ Knee & Elbow Crunch
  5. Bird Dog in Push-up Position

w/ Light DB or Plate

  1. Front Raise 10x
  2. Scaption 45′ 10x
  3. Lateral Raise 10x
  4. Press 10x
  5. Around the Worlds 20x

 

A. Clean Hi-Pulls

  • 3-3-3-3

B. 5 Sets/ 3-position clean

  • Power Clean
  • Hang Clean
  • Full Clean

C. AMRAP 20

  • 100m sprint
  • 6 handstand kick ups
  • 8  power cleans
  • 10 pullups
  • 12 Russian twist w/ KB
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