OBCF WoD 04.29.2016
“The superior man is modest in his speech, but exceeds in his actions.” -Confucius
Warm Up
| Hip Flexion/External Rotation x 1 min/side (https://youtu.be/JBHzXF-mVjY?t=1m52s) |
| Squat Hold x 2 min |
| 2 Rounds of: |
| High Knee to OHD Lunge (https://www.youtube.com/watch?v=F6rG1xFJ5Sw) |
| Inch Worms w/ Push Ups x 5 |
| Sit Ups x 10 |
| Squat to Stand (i.e. Russian Baby Makers) x 10 (https://www.youtube.com/watch?v=BbHXnmJcwjk) |
Strength/Skill
A. Back Squat 10×3, Climbing
Workout of the Day
For Time:
| 50 Wall Balls 20/14 |
| 40 Box Jump Overs 24/20 |
| 30 TTB |
| 20 Pistols |
| 10 Bar Muscle Ups |
| ***sub for Bar MU is 3:1 (Pull Up and Ring Dip) |
| Athlete does 30 Pull Ups/Ring Rows and 30 Dips |
| They can break up how they want. |
2016 04 28