September 26th WOD

September 26, 2016

Monday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

15-12-9

Cal Row

PVC Pipe Overhead Squats

STRENGTH:

Overhead Squats

10- Empty Barbell

6- 50%

5- 65%

4- 75%

3- 80%

2- 90%

2x1- 95%

METCON:

50 Wall Balls 20/14

40 V-ups

30 Box Jumps

20 Toes To Bar

10 Push Press 135/95

ACCESSORY:

Shoulder Complex

Abs

Hollow to Sit up x 30

Hollow Rock  to L-sit x30

Arch Hold 3x30 Sec

Stretches

Banded Shoulder

Downward Dog

Straddle

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MODWOD PROGRAM

WARM UP:

15-12-9

Cal Row

PVC Pipe Overhead Squats

STRENGTH:

Overhead Squats

10- Empty Barbell

6- 50%

5- 65%

4- 75%

3- 80%

2- 90%

2x1- 95%

METCON:

3 Rds

10 Wall Balls 14/10

10 V-ups

10 Step Ups

10 Push Press 95/65

ACCESSORY:

Shoulder Complex

Abs

Hollow to Sit up x 30

Hollow Rock  to L-sit x30

Arch Hold 3x30 Sec

Stretches

Banded Shoulder

Downward Dog

Straddle