Wednesday January 27, 2016
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Category: WOD

Wednesday January 27, 2016

Wednesday

Warm up

15-12-9

Med ball cleans

Ab-mat sit ups

Push-ups

Skill

5 Rounds Max Unbroken Hang Squat Cleans

(95/65), (135/95), (155,105), (185,125), (225,155)

10x Pull ups

Rest 2 minutes between rounds

WOD

8 Min AMRAP

4 Power Cleans(225/155)

8 KB swings(72/52)

8 T2B

 

Post Wod

with 2.5# plate, complete 3×10 arm movements:
-hip to shoulder (side)
-hip to OH
-hip to rear
-hip to shoulder (front)
-external rotations

5×5 Bent over Row (supinated grip) AHAP for all five sets

5×5 Seated Leg raises (back against wall)

2×10 Hollow/Arch arms
3x :20 Hollow/ Arch holds

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