Friday 8.18.17 WOD

Join us this weekend to celebrate with a WOD & Mr Softee!
Saturday Ardmore – 5th year anniversary
Sunday Wayne – 4th year anniversary

Mobility

21/a5 cal row
Banded Hip Opener Distraction Pigeon Pose x 60s each side.

Warm-up

Circle Warm up Coach led:
X-Band Walks x 10 steps laterally each
10 Cossack Squat (L+R=2)
X-Band Walks, Forward/Backward x 10 steps
10 Cossack Squats

Strength

Box Squat (Wide Stance Box Squat: 8 x 3 @ 60%)
Try to complete 1×3 every 90 sec.

Prep

Coach Led:
3 Rounds
Barbell Complex: 3 PC, 3 FS, 3 PP, 3 BS
5  Burpees over bar

WOD

“Jackie”
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)

$ Out

Accumulate 100 Banded Pull-throughts + 50 KB Side Bends each side, seated
or Reverse Hyper: 3 x 25-30 @50% of Back Squat.

 

By | 2017-08-15T08:13:14-04:00 August 17th, 2017|WOD|Comments Off on Friday 8.18.17 WOD