WOD: September 19th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Banded pull aparts x40
Wall Rollouts x20
Walking Lunges 50′
DB Shoulder Press x10
DB Front Squats x10
DB Hang Power Cleans x10
DB Push Jerks x10

Strength Warm-Up
Hang Clean Pulls
Hang Power Clean
Shoulder Press
Push Press
Push Jerk

WOD Prep (Movement Standards)
Hand Stand Walk
Wall Walks or Modified Wall Walks

Power Clean and Jerk

On the 2:00 x 6 – 3 Hang Power Cleans + 3 Push Jerks

WOD

Fitness
Don’t fall down!
AMRAP, 13 mins
20 Cals on the bike rower or skierg
3 modified wall walks

Scaled
Don’t fall down!
AMRAP, 13 mins
30 Cals on the bike rower or skierg
5 Wall Walks

RX
Don’t fall down!
AMRAP, 13 mins
30 Cals on the bike rower or skierg
15m HS walk

Bodybuilding/Conditioning/ROMWOD

1.
Bodybuilding work
#1. Delt Raises
4×5
#2. One arm db row
4×8
#3. Weighted dips
4×10

2.
DB skill work
DB complex:
1 TGU + 3 snatch + 5 S2OH (unbroken)
*Find heavy complex

3.
ROMWOD