WOD: Sunday, December 1, 2013

Barbell Review WOD

As a group, perform the following (each student will need a barbell and dowel and may switch between the two at any point):

  • 20 Air Squats
  • 200m Run
  • Learning the Hang Clean (how to get a barbell on your shoulders without using a rack)
  • 10 Strict Press
  • 10 Push Press
  • 10 Push Ups
  • 200m Run 
  • 10 Squats
  • 10 Front Squats
  • 200m Run
  • 10 Overhead Squats w/ Dowel
  • 5 Overhead Squats w/ Dowel or Barbell
  • 200m Run
  • 10 Strict Press
  • 10 Push Press
  • 10 Push Ups
  • 200m Run
  • 20 Burpees
  • 10 Superman or Superman Rocks
  • 10 Hollow Body or Hollow Body Rocks
  • 10 Reverse Lunges (with dowel or barbell in the Front Squat Position), alternating legs on each rep

Heaven and Hell. Photo by Rafael Vega