OBCF WoD 01.27.2016
Squat Day! Remember, this is not a one rep max attempt at the Back Squat. Same weight across all ten reps. Add 5 lbs. from last weeks session.
| Warm Up/Mobility | |
| Banded Ankle Distraction – 1 min/side | |
| Squat Hold x 2 min | |
| Deep Squat Lat Strecth x 1 min (https://youtu.be/kNLMQOBt2pE) | |
| 2 Rounds of: | |
| Goblet Squats w/ 5 sec hold at the bottom x 5 | |
| Goodmornings w/ PVC x 10 | |
| OHD Squat w/ PVC x 10 | |
| Yoga Push Up x 10 (https://www.youtube.com/watch?v=DbrRJm7GFb | |
| S/S | |
| A. Emomx10 | |
| 1 Back Squat – 5# over last Sesh | |
| B. 10min W2H Pausing Squat Snatch | |
| Pause 3s just below the knee | |
| Metcon | Snatchural |
| 10min AMRAP | |
| 10 Power Snatch 95/65 | |
| 10 Lateral Burpee over Bar | |
2016 01 26