WOD

13.03.18

WARM UP

General & Specific

ACCESSORY

Every 2’30”- 3’ x 5-6 sets complete: 

Z DB Press- 8-10 reps

Hollow Body Rocks/Hold – 20”-30”

GHD Hip Extensions or Superman Hold – 10 reps / 30”

WOD

7’ AMRAP of:

Ladder Up 1,2,3,4….

Handstand Push Ups

DB Power Clean @45/25lbs

WARM UP

General & Specific

ACCESSORY

Every 2’30”- 3’ x 5-6 sets complete: 

Z DB Press- 8-10 reps

Hollow Body Rocks/Hold – 20”-30”

GHD Hip Extensions or Superman Hold – 10 reps / 30”

WOD

7’ AMRAP of:

Ladder Up 1,2,3,4….

Handstand Push Ups or DB Deficit Push Ups

DB Power Clean @30/20lbs

WARM UP

General & Specific

ACCESSORY

Every 2’30”- 3’ x 5-6 sets complete: 

Z DB Press- 8-10 reps

Plank Hold – 20”-30”

Superman Hold – 20″- 30”

WOD

7’ AMRAP of:

Ladder Up 1,2,3,4….

Push Ups Hands Off

DB Hang Power Clean

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