WOD: September 5th, 2018

Announcements

Friday, Sept. 7th
BRING A BUDDY DAY!

Oct. 1st
800g/Macro Challenge
More info to come.

WOD

Fitness
AMRAP, 12 mins
100 Power Jumps
20 DB HPC 20/10

Scaled
AMRAP, 12 mins
100 Double Unders (PJ: 2-1)
20 DB HPC 30/25

RX
AMRAP, 12 mins
100 Double Unders
20 DB HPC 50/35

Squat Clean 10×1

EMOM for 10 mins:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
*ascending in weight

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Super Front Rack Stretch (4 mins total)
Banded Good mornings x20
Wrist Stretch
Spiderman Lunges w/ reach 50′
Squat Jumps x20

Strength Warm-Up
Clean Progression
RDL’s
Clean Grip DLs
Clean Pulls
Power Clean
Front Squats
Squat Clean

WOD Prep (Movement Standards)
DUs or PJs
DB Hang Power Clean

Accessory/Gym Conditioning/ROMWOD

1.
Accessories, 5 RNFT
Bent Over Barbell Row x 6-8 reps
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg
Rest 45 seconds
Bulgarian Split Squats x 10-12 reps
Rest 45 seconds

2.
For Time:
21-18-15-12-9:
Kipping Handstand Push-ups
Box Jump Overs (24/20)

3
ROMWOD