Blog Search

OBCF WoD 06.07.2016

By: 0

“You look better with long hair, Von, nobody wanted to see your fat head anyway!” -Chris Moore

 

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:
Burpee Box Jumps x 5
CatCows x 10 (https://youtu.be/KHeBp9xrygU)
Hip Extenders x 10 (https://youtu.be/EUToj2snZSU)
Single Leg RDL x 10/side

S/S

Deadlift Week 11
A. Deadlift 4×1 @ 90%
B. Clean High Pulls 3×2, @ 100+% of 1RM C

Metcon

10min AMRAP
10 Hang Cleans 95/65
30 Double Unders

Comments: 0

Write a Reply or Comment

Your email address will not be published. Required fields are marked *