10/7/13 WOD

motivational-fitness-pictures-and-quotes-21

First off we’re going to work on getting our shoulders into a flexion/external rotation position to help improve our front rack positions. Then…

Barbell Work: 9 Minute EMOM of

  • CF and Enduros: 3x 1 and 1/4 front squats (65% of your 1RM front squat)
  • Competitors: 2x 1 and 1/4 Front squats (80% 1RM front Squat)

WOD:  9 Minute AMRAP of

  • 2 Wall Walks
  • 3 Pull ups
  • 4 Pistols (alternating legs)

WOD: Competitors, 9 Minute AMRAP of

  • 2 Wall Walks
  • 4 Chest-to-Toe-to-Bar Combos
  • 6 Pistols (Alternating legs)

Beginners

Barbell Work, Front Squats, and especially focusing on our front rack position.

WOD: 9 Minute AMRAP of

  • 3 Box Jumps
  • 4 pull ups
  • 6 Walking lunge steps

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