WOD 09/18/14

2-week challenge started yesterday. Check the blog and get those push-ups done.

Pre-WOD (Skills/Strength):
5-5-5-5+
Deadlifts
Shoulder Press

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– Rest roughly 2mins per set.

WOD:
5 RDS
5x Strict pull up
30sec Hollow Rock Hold
5x Strict Rows (weight bar)
30sec Handstand Hold

Then…

5mins Max effort Double Unders

Post-WOD (Challenge/Cool-down):
Stretching or Push-ups catch-up (if you missed any today so far)

One thought on “WOD 09/18/14

Leave a Reply