OBCF WoD 04.26.2016
“Action may not always bring happiness; but there is no happiness without action.” – Benjamin Disraeli
Warm Up
| Banded Hip Extension x 1 min/side (https://youtu.be/Lo59eqVip6I?t=32s) |
| Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s) |
| 2 Rounds of: |
| Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) |
| Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) |
| Alternating Lateral Lunge w/ OHD Reach (https://youtu.be/zcQ3F37e4eo) |
| KBS x 10 |
| Burpee Pull Ups x 5 (https://youtu.be/RWysgOhr0vM?t=20s) |
Strength/Skill
| Deadlift Week 5 |
| A. Deadlift 5×5 @ 75% |
| B. Power Clean Complex |
| 6 sets of: 1.1 (2 Single Power Cleans @ 85%) |
| **10 sec pause between singles |
| ***2min rest between sets |
Workout of the Day
| 3RFT |
| 21 Power Cleans 115/85 |
| 15 Sit Ups |
| 9 Burpees |
| ***retest from Oct. 15th |
2016 04 25