WOD / Wednesday, September 19

Mobility

1:00 Half Front Split/side

Strength/Skill 

Every 20 sec x 5:00 of: 

1 Power Clean @ 75-80% 

Rest, then...

4 rounds for time of: 

7 Power Cleans, 165lbs/115lbs

14 Burpees over the barbell 

21 Calorie Row

Beach Muscles

3 sets of: 

8 Pendlay Rows

12 DB Curl-to-Press

1:00 Band Tricep Pressdowns 

Competitors 

1. Strength/Skill

2. WOD 

205lbs/135lbs 

3. Gymnastics 

Accumulate 15 Strict Ring Muscle-ups + 15 Kipping Ring Muscle-ups in as few sets as possible 

4. Core 

EMOM x 15:00 of: 

Min 1 - 8 Strict T2B 

Min 2 - 30 sec Hanging L Flutter Kicks 

Min 3 - 45 sec Plank on Rings 

Endurance (10:00am)

3 rounds of: 

75m Prowler Push 

500m Row

25 Calorie Ski

400m Run 

Walk 200m 

CFLV Weightlifting

1. Snatch from Hang, below knee

(85%/1) x 2, then work up to a Top set of 1

2. Clean from Hang, below knee + Jerk

(85%/1+1) x 2, then work up to a Top set of 1+1

3. Snatch Pull

(100%/3) x 3

4. Front Squat with :03 Eccentric 

(70-75%/6) x 4

Rocco Di Jerlando