Sunday 9.3.17 WOD

The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D.

Mobility

2 Sets of:

10 Glute Hip Thrusts

10 X-Band Walks each direction

Warm-up

Dynamic Line Warm-up

–Then–

Coach Led:

2 Rounds of w/ empty barbell

5 Muscle Cleans

5 Front Squats

3 Squat Cleans

3 Push Press

3 Jerks

*Add weight after Rd 1

1: Power Clean + Push Press + Jerk (6×2 Every 90sec, building to heavy)

2: Barbell Row (4×10 every 60, building to heavy)

Metcon (AMRAP – Reps)

5min AMRAP

7 Thrusters (95,65)

21 Double Unders

-Rest 2min–

5min AMRAP

7 Thrusters (95, 65)

7 KBS (55, 35)

–Rest 2min–

5min AMRAP

7 Hang Power Cleans (95,65)

7 Lateral Burpees over the Bar

RX: (75, 55)

L2: (65, 35) (30 Singles)

L1: (45, 25) (30 Singles)

$ Out

Arms + Abs

3 Rounds of:

10 KB Hammer Curls

10 Tricep Extensions with KBs

20 Russian Twists w. plate


By | 2017-09-04T00:45:38-04:00 September 2nd, 2017|WOD|Comments Off on Sunday 9.3.17 WOD