WOD 2018/09/10

September 10, 2018

 

Warm up: 

400 meter run

30 m Walking Samson

30 m  Toy Soldiers

10 single-unders

10 double-unders or double under

10 hollow rock hold (hanging from bar)

10 superman hold (hanging from bar)

10 shoulder shrugs

5 strong kips

3 toes to bar

With PVC: 3 high hang shoulder

shrugs (straight arms)

3 high hang shoulder shrugs + high elbows

3 muscle cleans3 power cleans

Srenght: back squat

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

WOD: AMARAP 15

30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

 

 

 

 

 

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