August 19, 2016
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