WOD: “Abs and Arms” -Fri 9.19.14
36 Min on the Clock 2 min Warm Up 10 Min AMRAP 10 Reverse Crunch Left 10 Reverse Crunch Right 20 Hollow Rocks 2 min
36 Min on the Clock 2 min Warm Up 10 Min AMRAP 10 Reverse Crunch Left 10 Reverse Crunch Right 20 Hollow Rocks 2 min
Sled Push Deficit Push Ups Weighed step ups (hold KBs at your side) Tire Flip (outside by bay door) Sledge Hammer (outside by front door
Skill: Push/Split Jerk 5×4 12 Min AMRAP 8 Pull Ups 12 SDHP (115/75) 16 Mountain Climbers 2 for 1 (32 total knee drives) While one
Skill: 8 Round EMOM of 2 Heavy Power Cleans – Touch and Go (2 cleans in a row without letting go of the bar)
In 30 minutes completed as many cards as possible Hearts – Thrusters (75/55) Diamonds – Double Unders x 2 Clubs – DB Snatches (1 for
Gliders Knee to Ball Rower Rope Slam Incline D row Tire Flip Hold chin over pull up bar (mod: Negative Pull Ups) Plank Hops Hip
35 Min on the Clock For Time 2 Min Warm Up 5 rounds of 10 Weighted Crunches 20 Butterfly Crunches 4 Rounds of 20 Pass
TRX Row Hip Band Walk L-Sit Hold KBS Alt Med Ball Push Up Rower Crunch to Press Rope Slam Sledgehammer Slam Ball 30:20 (2x)
20 Snatches (75/55) 25 Full Crunch 20 WJR 3 Sprints (last cone to fence and back = 1) 15 Snatches (95/65) 25 Full Crunch
Skill: 3 Back Squats, EMOM for 10 minutes (min 0 – 9) With 25 minutes on the clock perform 25-20-15-10-5 (75) HRPU Wall Balls