18

Nov 2015

WOD 2015-11-18

A:
3 sets, not for time, of:
Rack Assisted Squats x 8-10 reps
Hip Flexor Stretch x 45 seconds per side
Russian Baby Makers x 10 reps
Wall Slides x 5-6 reps

B:
3 sets of:
Elevated Ring Rows x 10
Rest 60 seconds
Kipp pull-up swing (0:43) x 5
Rest 60 seconds
Kipp pull-up (1:16) x 5

Point is to work on the movement patterns for mu. https://www.youtube.com/watch?v=QrigE0M7j4o

C:
Every 45 Seconds for 9 Minutes (12 sets)
Banded Deadlift x 2 reps @ 65% Bar Weight + 25-30% Band Tension at Lockout

D:
3 rounds for time of:
Walking lunges x 6 40/30kg
Power Clean x 10
Walking lunges x 6 40/30kg
Sumo Deadlift Highpulls x 10