WOD: September 26, 2015

Warm Up:
Jump Rope: 5:00
:20/:10 x 4 bottom of the squat pushing knees out with elbows
10 Pushups w/ downward dog between each one
30 OHS w/PVC
**WoD First**

WOD: 4 Rounds for time
25 Back Squats (From Ground) #135/#95
15 Ball Slam

Strength:
Sumo Deadlift 5 x 5 (HAP) E3M

Extra Credit: OTM 10 Minutes
5 T2B
5 Burpees

Competitor:

Lift/Skill/WOD #1
PCL From Blocks (Mid Thigh) OTM 30 Minutes

Lift/Skill/WOD #2
MU: 30 for time

Lift/Skill/WOD #3
Butcher Low Push 25 yds (#90/#70)
Run: 50 yds
AMRAP: 12 Minutes
Endurance
Row: 500 m
Rest 1:00
5 Rounds

Weakness – Core/Accessory
FSQ: Isometric Hold (challenging Load – J-Cups set to the bottom of squat – hold 1” from bottom.
:15 Hold/:45 Rest
4 Rounds
Here are some examples of Isometric holds
http://youtu.be/_YWHeMZAo6Q
http://youtu.be/nfkphUz7qVk

Weakness – Gymnastics
Pull Up – Kipping: 3
Pull Up – Kipping (C2B): 2
Bar MU: 1
5 Rounds for Completion

Weakness – Plyometrics
5 Plyometric Push Ups
10 Rounds – Rest as needed between sets – Set Up #45 Plates (3) Feet and hand on plates – drop hands between plates and explode up. Enjoy.

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.