WOD: Wednesday, July 2, 2014

(A) Soft Tissue Work (3 min)

(B) GymNASTY mobility

(C) Clean and Jerk Drills (7 min)

(D) 5 Holds, 50s ON, 10s OFF

  • Forearm Plank
  • Round Body
  • Plate Overhead
  • Frog Stand
  • Wall Facing Handstand

(E) Skill: One Arm KB Swing and KB Snatch

(F) Kettlebell Duck and Weave: 3x10 Reps (Left + Right = 1 Rep)

Partner holds dowel while you weave/duck under the dowel, then switch roles after 10 reps.

  • Set 1 @ Shoulder
  • Set 2 @ Sternum
  • Set 3 @ Waist

(G) Diamond Push Up Holds, 20s ON, 10s OFF. 2 CYCLES of: Hold @ Full Plank, Hold Half-Way Down, Hold 1" Above

(H) Suitcase Box Step Ups: 2 Rds, 40s On, 30s OFF. 1st Round: Non-Dominant Leg. 2nd Round: Match Non-Dominant Leg Reps w/ Dominant Leg

(I) Push Up Holds, 20s ON, 10s OFF. 2 CYCLES of:

  • Hold @ Full Plank
  • Hold Half-Way Down
  • Hold 1" Above
  • Repeat!

(J) Suitcase Box Step Ups: 2 Rds, 40s On, 30s OFF

  • 1st Round: Non-Dominant Leg
  • 2nd Round: Match Non-Dominant Leg Reps w/ Dominant Leg
  • Repeat!

(K) Cooldown: Row 1k or Jog 800m

Julian, Mike, Karl, Josh, Tim. 500m Row Sprint. Photo by Rafael Vega