OBCF WoD 07.25.2016
Warm Up
| Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) |
| Squat Hold x 2 min |
| Shoulder Extension/Internal Rotation w/ Bar x 2 min (https://youtu.be/1ARPjekZPJw?t=53s) |
| 2 Rounds: |
| Dead Bugs x 10/side (https://youtu.be/-B3JirQVbE8) |
| Goodmornings w/ PVC x 10 |
| Hip Extenders x 10 (https://youtu.be/EUToj2snZSU) |
| Inch Worms w/ Push Ups x 5 |
| OHD Squat w/ PVC x 10 |
Strength/Skill
| A. Back Squat 10-8-6-4-2 |
| After a couple warm up sets…start |
| at 70% for the set of 10 and increase by |
| 5% for each of the following sets |
| Rest 3 Min between sets |
| B. 3 Giant Sets of: |
| 15 GHD Sit Ups |
| 15 Back Extensions |
WoD
| For Time |
| 75 OHS 95/65 |
2016 07 24