August 19, 2016

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Wall ball warm-up fun from last Saturday’s team WOD! Don’t forget: we have team workouts every Saturday at 10am!

 

 

 

(WOD)

 

A) Find a 10RM Back Squat in sets of 10

 

B) 10 Back Squats @ 90% of Part A

 

C) FOR TIME:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Front Squats (155/105)

Lateral Box Jump Overs (24/20)

 

 

(SUPPLEMENTAL)

 

A) EVERY 45-SECONDS FOR 12 MINUTES:

1 Clean @ 85% of ARM

 

B) WEIGHTED HIP EXTENSIONS

15 reps x 3 sets

…Rest 2 mins between sets…

 

C) COMPLETE 3 SETS:

45-second Weighted Plank Hold

…Rest 1 minute between sets…

 

 

(BURN)

 

COMPLETE 4-6 ROUNDS:

200m Run with Wall Ball

100m Farmer’s Carry w/ KBs (end of white dumpster and back)

10 Burpee Box Jump-Overs

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806