WOD 8/11/17

SATURDAY MORNING CLASS
— WITH ERIN @9AM —
 

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Forearms, OH Banded Distraction, Knee-to-Wall, Couch
WarmUp4

0:00-3:00
WHITEBOARD DISCUSSION

3:00-11:00
8min AMRAP
10 Banded X-Walks
10 Banded Pull Thru
10 Leg Swings Front-to-Back
10 Leg swings Side-to-Side
20 Kossack Squats


11:00-31:00
A) Front squat
20min for 1RM

31:00-36:00
WOD SetUp + Demo

36:00-49:00
B) For Time:
12 PC @95/75
9 C2B
9 PC @135/95
12 C2B
6 PC @185/125
15 C2B
3 PC @225/145
18 C2B
*13min Time Cap

RX+/Competitors:
Listed
RX/Performance:
95/65, 135/95, 165/115, 185/125
Scaled/Fitness:
Jumping PullUps
75/55, 95/75, 135/95, 165/115

G.O.A.T. Work:
1a) DB Rev Fly 3x12
:30 Rest
1b) Lying DB W’s 3x12
:90 Rest

2) 6x400m Run
*Rest Run Time