700 E Elm Ave, Suite A
La Grange, IL 60525
(708) 497-9670

9/29 WOD

September 29, 2015

image

 

 

Warm up:

run 1 big lap

then…

20 weighted arm circles (10 palms down front, 10 palms up back)

10 jump squats

<-> walking lunges

x 2 rounds

-mobility (shoulders, hips)

 

Strength:

OHS

10 @ 75%, 8 @ 80%, 6 @ 85%

during rest perform 6 x DB squat snatch (3 per side)

 

if no squat then do 5 per side

 

WOD:

3 min AMRAP:
5 x SDLHP 95/65
5 x wall ball 20/16
-rest 1 min
3 min AMRAP:
10 x push press 95/65
20 x DUs
-rest 1 min
3 min AMRAP:
6 x front rack lunge 95/65
6 x side to side push up

 

finisher:

3 x 1 min plank

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