WoD Wednesday – 9.18.13

hemingwaybookmo1

R18:D9

Warm-Up: Pipe Work

Mobility: Rx, Psoas, IT Band, T-Spine

Strength: Rx

Target Work:

Box Jumps

Knee Jumps

Heavy Lunges

SLDL

High Pull

Or

Rainbow Press

Nose Breakers

HSPU

Ring Dips

High Pull

Or

Pull-Ups

Barbell Row

Pull-Overs

High Pull

SLDL

Skill: Turkish Get-Ups

MetCon:

Run 800m

Then 5 Rounds of:

50 Full Swings

20 Push-Ups

then Run 800m

 

Conditioning:

4 x 400m Run

Core: Dynamax Throws

Cool Down:  800m Run + 50 Air Squats + 25 Push-Ups + 10 Pull-Ups

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One thought on “WoD Wednesday – 9.18.13

  1. Matt L – 17:25
    Josh – 18:48
    Nick – 18:53
    Deanna – 19:44
    Stephanie – 21:13
    Matt O – 21:32
    Debbi – 22:26
    Melanie – 22:41
    Tim – 23:38
    Maggie – 25:59
    Jeff G – 27:03
    John R – 27:36

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