OBCF WoD 08.21.2016
Warm Up/Mobility
| World’s Greatest Stretch x 2 sets/side (https://youtu.be/nG38sH8fwSM) | ||
| Hold Lunge for 20 sec | ||
| Lunge Hold T-Spine Rotation x 10 reps | ||
| Lunge Hold Hamstring Floss x 10 reps | ||
| 1 Round of: | ||
| 200m Run | ||
| Alternating Lateral Lunge w/ OHD Reach x 5/leg (https://youtu.be/zcQ3F37e4eo) | ||
| CatCows x 10 (https://youtu.be/KHeBp9xrygU) | ||
| Cossak Squats w/ 2 sec hold at bottom x 5 | ||
| Leg Swings – Back x 10/leg | ||
| Leg Swings – Front x 10/leg | ||
| Leg Swings – Side to Side x 10/leg | ||
| Goblet Squats w/ 5 sec hold at the bottom x 5 | ||
Strength/Skill
| Front Squat Progression |
| With a Running Clock |
| EMOM x 4 – 2 Pausing Front Squats @ |
| 70% (2 sec Pause at the Bottom) |
| EMOM x 8 – 1 Front Squats Climbing |
| Start @ 70% and Climb Each Minute |
| ***NO BELTS, NO SLEEVES, NO LIFTERS |
Metcon
| AMRAP 3 |
| Max Rep Bar Muscle Ups |
| Rest 3 Min |
| AMRAP 3 |
| Max Sets of 3 Unbroken Bar Muscle Ups |
2016 08 21