WOD-10/11/19

October 11, 2019


Warm-up
2 rounds:


• 10 Jumping Jacks


• 10 Mountain Climbers


• 10 PVC Passthroughs
2 rounds:


• Pec Stretch


• Pigeon Pose


• Pike Stretch


• Straddle Stretch
Strength


Bench Press + Bent over Row


• 2x10 reps at 50% of 1RM


• 8 reps at 60% of 1RM

• 6 reps at 65% of 1RM


• 4 reps at 70% of 1RM
Use 2 bars. Perform bench press reps at indicated percentage, then immediately perform same number of barbell rows at a preferred weight.

Conditioning 


5 rounds for time:


• 5 Cleans 95/65


• 5 Muscle Ups 


• 6 Pistols

Burn out:
Core


3 rounds:


•10 Hollow rocks


• 10 K2E 

 

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