Wednesday, August 10, 2016

“I’m not telling you it’s going to be easy. I’m telling you it’s going to be worth it.” — Art Williams

081016 WOD

A. Three rounds of the following:

0:45 bear crawls

0:15 rest

0:45 row

0:15 rest

0:45 Russian twists

0:15 rest

B. Every 1:30 for 8 sets:

Shoulder press @ 20X1 (building to a challenging single)

Set 1 – 5 Reps

Set 2 – 3 Reps

Set 3 – 3 Reps

Set 4 – 2 Reps

Set 5 – 2 Reps

Set 6 – 1 Rep

Set 7 – 1 Rep

Set 8 – 1 Rep

C. 9:00 AMRAP

3 power cleans (185/135)

6 HSPU

9 box jumps (24/20)

>> On-Ramp

3 dumbell hang power clean

6 dumbell shoulder press

9 step-ups

D. Tabata 4:00 (optional cashout)

Glute hip bridges