OBCF WoD 08.11.2016
Warm Up
| Weighted Ankle Strecth w/ KB x 1 min/side (https://youtu.be/RZ61jxFjGeU) |
| Banded Hip Flexion x 1 min/side (https://youtu.be/Lo59eqVip6I?t=2m5s) |
| 1 round of Barbell Complex: |
| Squatting Quad w/ Clean Grip x 10 sec (https://youtu.be/O-0nz-LTKLs) |
| Back Squat x 5 |
| Front Squat x 5 |
| Push Press x 5 |
| Push Jerk x 5 |
| Split Jerk x 5 |
| OHS x 5 |
WoD
| 20min AMRAP |
| 20 KBS 53/35 |
| 20 Hang Power Cleans 115/85 |
| 20 Wall Balls 20/14 10′ Target |
Skill
10min Rope Climb and Peg Board Practice – Practice locking in Feet with either J-Hook or Wrap Technique. If they can climb let them go…those who can’t practice the lock and one pull up. Same with the Peg Board….if they can’t climb do pull ups or jump to hold with arms in 90 degrees.
2016 08 10