WODs
 | Wed, Jul 19 2017 |  |
| Group WarmUp 15 | Overhead Squats 5x2 | 20170719 MetCon | Power Hour / Open Gym 20170719 | Other Results |
Group WarmUp 15
(Weight)
3 Rds:
20 DUs
5 WalkOuts
10 Spiderman and Reach
15 AirSquats (slow down, fast up)
Then:
3 Sets, with an light load or empty barbell:
1 Pausing Overhead Squat + 2 Snatch Balances
Then:
Empty Barbell
3 sets: 1 Pausing Front Squat (2s pause) + 1 Front Squat
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Overhead Squats 5x2
(Weight)
Overhead Squats5 X 3
**Warm Up to 60ish to start
**work to >=90% of 1RM
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20170719 MetCon
(Time, Rx+, Rx2, Rx3)
1-2-3-4-5-6-7-8-9-10
Toes2Bar
OHS (115/80)
Bar Facing Burpees
Rx+ 135/95
Rx2 - 95/65 / K2E if needed
Rx3 - 75/55 / Knee Ups if needed
TimeCap 25 minutes
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Power Hour / Open Gym 20170719
(Time)
For Time:
50 Double Unders
50 Abmat Sit-Ups
10 Power Cleans (135/95)
40 Double Unders
40 Knees to Elbow
10 Power Cleans (135/95)
30 Double Unders
30 Toes to Bar
10 Power Cleans (135/95)
20 Double Unders
20 Knees to Elbow
10 Power Cleans (135/95)
10 Double Unders
10 GHD SitUps
10 Power Cleans (135/95)
Rest as needed up to 15 minutes
15 min EMOM (5 rounds):
1 - :35 handstand hold
2 - :35 hollow body hold
3 - :35 superman hold
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