Wednesday, Sept. 7, 2016

“We all have time for what we choose to have time for.” — Craig Groeschel

090716 WOD

A. Three rounds:

0:30-0:45 row

0:30-0:45 handstand hold / handstand wall run

0:30-0:45 front plank

B. Choose one of two options:

1. Every 1:30 for 9 sets

Push press + split jerk

2. Strict press [ assessment ]

If you missed last Wednesday, take 15 minutes to find a 3-rep or a 1-rep max on the strict press. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 1:30 – 2:00 on working weights. IMPORTANT: Record lifts!

C. Five rounds for max reps

1:00 burpee box jumps (24/20)

0:20 toes-to-bar

0:40 rest

>> On-Ramp

Five rounds for max reps:

1:00 burpee step-ups

0:20 leg raises / v-ups / sit-ups

0:40 rest