
OBCF WoD 01.07.2016
Warm Up/Mobility | |
Hip Flexion/External Rotation x 1 min (https://youtu.be/HgEgIGE2ZI8?t=55s) | |
Shoulder Flexion/Thoracic Ext on Med Ball x 1 min (similar to https://youtu.be/HgEgIGE2ZI8?t=3m6s but hold rack and walk the hands down) | |
1 round of: | |
10 Walking Lunges | |
10 Sit Ups | |
10 Squats w/ 2 sec hold at the bottom | |
10 Push Ups | |
5 Goblet Squats w/ 5 sec hold at the bottom | |
Metcon | |
“Jerky Cindy” | AMRAP 15 |
1 Clean and Jerk 185/135 | |
1 Round of Cindy | |
1 Clean and Jerk 185/135 | |
2 Rounds of Cindy | |
1 Clean and Jerk 185/135 | |
3 Rounds of Cindy | |
…..continue to add 1 round of Cindy | |
after every Clean and Jerk. | |
S/S | |
15min W2H Double OHS |
2016 01 07