
OBCF WoD 02.09.2016
Warm Up/Mobility | |
Shoulder Flextion/External Rotation x 2 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m4s) | |
Samson Strecth x 30 sec x 2/side | |
2 Rounds of: | |
Box Step Ups x 5/leg | |
CatCows x 10 (https://youtu.be/KHeBp9xrygU) | |
Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) | |
Walking Hamstring Stretch x 10/side (https://youtu.be/f8AosJPzKpg) | |
Metcon | |
Take 5min to find 1RM Clean | |
Then 8min AMRAP of: | |
Deadlift 225/155 | |
Box Jumps | |
Reps of 3-6-9-12….. | |
S/S | |
EMOMx10 | |
1st-:45 max reps Hang Power Clean | |
2nd-:35 max reps Push Jerk | |
115/80 |
2016 02 08