WOD 09/29/14

Last couple days of the push-up challenge. Keep it up and get them done each hour.

Pre-WOD (Skills/Strength):
5-5-5-5+
Front Squat
Weighted Push-up

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– On the Push-ups back must remain flat. No lifting shoulder before hips. Everything rises at same time.
– Rest roughly 2mins per set.

WOD:
Open Workout Surprise.

11.4
60 Bar hop burpees
30 OHS (110/75)
Modification: Front Squats or Back Squats
10 Muscle ups
Modification: Chest to Bar, Pull-ups, Ring Rows

Post-WOD (Challenge/Cool-down):
Stretching

One thought on “WOD 09/29/14

  1. Pre-WOD (Skills/Strength):
    5-5-5-5+
    Front Squat 135(5)/165(5)/175(4)/185(1)
    Weighted Push-up 45/60/75

    WOD:
    10 Min AMRAP
    60 Bar Facing Burpees (60)
    30 OHS @ 115 (17)
    10 Muscle ups (0)

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