OBCF WoD 08.19.2016
Warm Up
| Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s) |
| 1 Round of: |
| KB Clean x 5/side |
| KB Deadlifts (Upright Torso) x 5 |
| KB High Pulls x 5 |
| KB Lateral Lunge x 5/side( https://www.youtube.com/watch?v=YnuFWJOMPoY) |
| KB Snatch x 5/side |
| Pull Up w/ Knee Hold x 15 sec (https://www.youtube.com/watch?v=k_aFG5SlX3o) |
Strength/Skill
| A. Snatch Grip Deadlift 5×3, Climbing |
| B. Snatch Pulls 4×2, Climbing (Explosive Pull but |
| keep arms extended) |
| C. Snatch High Pulls 3×1, Climbing (elbows high |
| and outside) |
| Rest 1:30m Between Each set |
Metcon
| 8min AMRAP |
| 8 Squats Cleans 135/95 |
| 4 Bar Muscle Ups |
2016 08 18