September 23rd WOD

September 23, 2016

Friday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

200 M Run/300 M Row

Together

Inchworms Down

Spiderman Back

20 Toe Touches

10 Hip Bridges

10 Supermans

10 Yoga Push Ups

Warm up with Empty Barbell

STRENGTH:

Bench 10- Rep Max

Deadlift 10 Rep Max

METCON:

Partner WOD

400 M Farmer Carry 53/35

100 Wall Balls 20/14

80 Lunges 45/25 

60 Handstand Push ups

40 Snatches 95/65

20 Man Makers

400 M Farmer Carry 53/35

ACCESSORY:

5x2 Rope Climbs

Stretches

Pike

Counter

Pvc Pipe Shoulder

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MODWOD PROGRAM

WARM UP:

200 M Run/300 M Row

Together

Inchworms Down

Spiderman Back

20 Toe Touches

10 Hip Bridges

10 Supermans

10 Yoga Push Ups

Warm up with Empty Barbell

STRENGTH:

Bench 10- Rep Max

Deadlift 10 Rep Max

METCON:

Partner WOD

400 M Farmer Carry 53/35

100 Wall Balls 20/14

80 Lunges 45/25 

60 Handstand Push ups

40 Snatches 95/65

20 Man Makers

400 M Farmer Carry 53/35

ACCESSORY:

5x2 Rope Climbs

Stretches

Pike

Counter

Pvc Pipe Shoulder