WOD 6/25

Performance – Week 7 of 8 – Power / Lactate Endurance Week
A.
20:00 Skill Work
Pistols
Kip Pull up
B.
12 min AMRAP
50 Back Squats 115#,85#
40 Dips
30 Front Squats 95#, 65#
20 Push Ups
10 OH Squats 45#, 35#
5 HSPU
*Record Total Reps out of 155 Total
*Men – Bar + 25’s and 10’s, Women – Bar + 15’s and 10’s

Foundations
Skill
Hip Cleans

A1. Hip Clean + Press x3x5
*Any press variation acceptable
A2. RDL x4x5
B.
10:00 AMRAP
5 Ring Rows
5 DB Push Press
5 Reverse Lunges
200 M Run

Plate Shoulder Series
C1. Bentover Ys x10x2 rest :10
C2. Bentover Ts x10x2 rest :10
C3. Bentover Ls w/ X x10x2 rest :10
*2.5-10 lbs plates for all exercises

“Strength doesn’t come from what you can do. It comes from overcoming the things you couldn’t.” – Rikki Rogers

The Athlete Open 2013 Is Right Around The Corner