WOD

08.10.18

WARM UP

General & Specific

MIDLINE

Every 3’ x 3-4 sets perform:

30” Weighted Plank Hold

15 Hollow Rocks or 15” Hold

10 V Ups

5 Tuck Crunch

WOD

5 rounds 0f:

5 Chest to Bar Pull Ups

7 Push Jerk @155/105lbs

5 Chest to Bar Pull Ups

7 Hang Power Clean @155/105lbs

12 M / 8 W Calories Assault Bike or 20 M / 12 W Calories Row

WARM UP

General & Specific

MIDLINE

Every 3’ x 3-4 sets perform:

30” Plank Hold

15 Hollow Rocks or 15” Hold

10 V Ups

5 Tuck Crunch

WOD

5 rounds 0f:

5  Pull Ups

7 Push Jerk @135/85lbs

5  Pull Ups

7 Hang Power Clean @135/85lbs

12 M / 8 W Calories Assault Bike or 20 M / 12 W Calories Row

WARM UP

General & Specific

MIDLINE

Every 2’ x 3-4 sets perform:

30” Plank Hold

10 Abmat Sit Ups

5 Tuck Crunch

WOD

5 rounds 0f:

10 Jumping Pull Ups

7 DB Push Press

10 Jumping Pull Ups

7 DB Hang Power Clean

1’Assault Bike or Row

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