Thursday, Jan. 26, 2017
Great having the OG crew train together!
012617 WOD
A. Warm up
Coach’s choice – 5:00 time cap
B. Four sets of:
Single arm dumbbell row x 8-10 reps per side @ 21×0
Glute bridges x 12-15 reps each leg @ 2011 (weight is optional)
Supine Chinese planks x 45 seconds (weight is optional)
Rest 45 seconds between exercises
C. Complete as many rounds and reps as possible in 6 minutes of:
12 box jump-overs (24/20)
12 one arm dumbbell snatch (50/30) 6/side
Rest 4 minutes, and when the running clock hits 10:00 . . .
Complete as many rounds and reps as possible in 6 minutes of:
30 double-unders
15 strict sit-ups
Rest 4 minutes, and when the running clock hits 20:00…
Complete as many reps as possible in 6 minutes of:
Row 1000 meters or run 800 meters
Max reps x plyo push-ups off plate (45/25)
>>Modifications will be on whiteboard