WOD / Wednesday, September 5

Strength/Skill
Every 30 sec x 5:00 of: 
1 Hang Power Clean +
5:00 to build to a heavy single

Rest, then... 4 x 5:00 AMRAPs of: 
4 Hang Power Cleans, 135lbs/95lbs
6 Front Rack Lunges, 135lbs/95lbs
8 Burpees over the barbell 
10 Calorie Row

2:00 after each AMRAP. 
Beach Muscles 
3 sets of: 
12 KB Single-arm KB RDLs
10 Seated DB Curl-to-Press
20 Single-Leg V-ups 
Competitors 
1. Strength/Skill
2. WOD 
155lbs/105lbs
3. Gymnastics 
25-20-15-10 reps of: 
GHD Hip Extensions 
50ft HS Walk after each round 
4. Core 
4 sets of: 
15 Weighted GHD Sit-ups 
30 sec GHD Static Hold @ parallel 
45 sec L-sit on Parallettes
Rest 2:00 
Endurance (10:00am) 
2 x 1200m Run or Row; Walk 200m +
3 x 800m Run or Row; Walk 200m +
4 x 400m Run or Row; Walk 200m βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–CFLV Weightlifting
1. Snatch from Hang, below knee (80%/3) x 3
2. Clean from Hang, below knee + Jerk (80%/1+2) x 3
3. Snatch Pull (105%/3) x 3
4. Front Squat with :03 Eccentric (70-75%/6) x 4

Caption this! That look  @ollie_dee_  is giving  @luckysocal_fitness πŸ€”πŸ˜œ

Caption this! That look @ollie_dee_ is giving @luckysocal_fitnessπŸ€”πŸ˜œ

Rocco Di Jerlando