WOD - TUESDAY 9/4/18

Mobility: Ant. Hips/Front Rack Position

Part A: Three Sets not for Time:
10 BB RDL
10 BB Bent Over Row
5 Muscle Clean
Back Rack/Front Rack stretch
5 Front Squats

Part B: Every 2 mins. for Six Sets:
3 Position Squat Clean
High Hang, Hang, Full
*TNG
*escalating weight

Part C: "CLEAN SLATE"
Three Rounds for Max Reps:
On a 3 min. running with 3 mins. rest for 3 rounds:
200m Run then
Max Reps Power Clean (155/105)
Score = Total Power Clean

Flexibility: Lower Back/Ant. Hips/Hamstrings

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WOD - SUNDAY 9/2/18

Mobility: Ant. Hips/T-Spine/Ankles

Part A: 2 Sets Not for Time:
20 Lateral Mini Banded Walk R/L
20 Mini Banded Monster Walk Forward/Backward
45s Hollow Body Hold
15 GHD (sub 20 Butterfly)

Part B: 5 - 5 - 5 - 5 - 5
Plyo BB Back Squats
*escalating

Part C: For Time:
50 Back Squats from floor (135/95) *no back bailing
then:
3 Rounds of
10 Power Cleans (135/95)
20 Lateral Bar Hop Overs (each side)

Flexibility: Foam Roller Lower Back/IT Bands/Calves

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WOD - SATURDAY 9/1/18

Mobility: Hips/Shoulders/L-Spine

In Teams of Three Complete the following:

12 min. AMRAP
30 Synchro DB Front Squats (45/25) 2Rx(50/35)
*must hold the top position at the same time
30 Synchro T2B
*must touch the Bar at the same time

3 min. rest

12 min. AMRAP
30 Synchro DB S2OH (45/24) 2Rx(50/35)
*must have OH Position at the same time
30 Burpees
*must have chest on the floor at the same time

Flexibility: Hips/Chest

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