Wednesday, April 6th WOD

New_On_Ramp_2016_v2

Only a few slots left in our next Beginner Course, starting April 11th!  To learn more, click here.

Workout for Wed., 4/6:

Warm Up –

1 Round of…

20 Banded Pull Apart

20 Banded Pass Throughs

20 Air Squats

20 PVC OHS

200 M Sprint

Then 2 sets of 10 Bench Press reps with an empty barbell and bands

Mobility –

Plantar, chest & deltoid lax smash

Banded ankle distraction

Strength –

Close Grip Bench

5×5

WOD –

6 Min Ascending (Count by 2s for each) AMRAP

Follow by

6 Min EMOM of:

(Rep scheme is determined by last completed set)

Comp:

OHS (115/80)

Ring Push Ups

Perf:

OHS (95/65)

Push Ups

Fit:

OHS (75/55)

Push Ups

Note:

Score is rep scheme you establish at the end of AMRAP.

Open Gym Suggested Work –

Olympic –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

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