WOD

Wed, Sep 12 2018

Most Recent Benchmark:
Deadlift Max on Jun 21, 2019 (86 days ago)

Power Steering


Time
Mobility:
If you are here early make use of your time and mobilize.  
Foam roll: upper back, lats, quads and adductors
Banded shoulder distraction and hip distraction
Couch and pigeon stretch


Warm Up:
EMOM-9 (3rounds)
1) 10/7 cal bike
2) 4 Pull-up + 8 Push-Up
3) 12 Air Squat


WOD:
For Time: (18min cap)
3 rounds
50 air squat
15/12 cal bike (21/14 if rowing)
9 hang power cleans 155/105

Athlete's should be able to move through the squats and bike with very little rest. The heart of this workout lies in the barbell. It should be heavy, but something athletes can complete in no more than 3 sets.

Post WOD:
3RNFT
30 Band Pull apart
30 band pull down

0% 0%

Will14:32 Rx 175# hang cleans
Christy11:44  85#
Rosa12:31  75# hang cleans
Michael13:32  105
Kristel14:13  85#—195# hpc
Linzee13:58  45#
Tiffany11:54  55#

469-474-5249
110 N. Delphine
Terrell, TX 75160 (view larger map)