Friday, July 15, 2016

FullSizeRender(64)“Balance is not something you find, it’s something you create.”

071516 WOD

A. 6:00 AMRAP

12 Russian step-ups

9 rebounding ball slams (please use puzzle mat under ball to prevent piercing)

6 reverse snow angels

B. Three sets of the following:

Good mornings x 10 – 12 reps

45-second rest

KB oblique side bends x 10 – 15  / side

45-second rest

Glute hip bridges with barbell (set back against bench or ground) x 10 – 16 reps

45-second rest

Banded marches x 1:00 (loop green band low on rig post)

45-seconds rest

C. For time:

30-calorie row

30 power cleans (95/65)

30 shoulder to overhead

30 front squats

30 lateral burpees over the bar

30 v-ups

>> On-Ramp

For time:

15-calorie row

15 hang power cleans (use dumbbells or barbell for weighted movements)

15 push presses

15 front squats

15 burpees

15 leg raises