Wednesday, April 27th WOD

12932548_1126220270745084_8009248171869703034_n

Workout for Wed., 4/27:

Warm Up –

Strongman WU

Mobility –

Lax Smash:

Plantar, glute, ham, quad, delt, chest

10×2  each  Banded Pull Aparts and Pass thoughts

15 x 2 Lateral and vertical banded squats

Strength –

Stone Cleans

6 Minute Partner EMOM ALT

3-6 Cleans per minute per partner

WOD –

Fit:

5 RFT

5 Squat Cleans (95/95)

5 Pull Ups or ring Rows

5 Ring or Box Dips

Perf:

5 RFT

5 Squat Cleans (135/95)

10 C2B

OR

5 Ring Row Tuck M.U.

Comp:

5 RFT

5 Squat Cleans (175/115)

5 Ring Muscle Ups

Open Gym Suggested Work:

Gymnastics –

5-10 HSPU OTM for 10 Min

Speak Your Mind

*