18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Thursday

November 19, 2015

imagePre WOD

Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
Low Ring Muscle Up Progression x 6×8 reps
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
Or static shoulder touches on the wall
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

WOD

Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, completing a total of 5 sets.

Post WOD

mobility

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text