26.9.18

WOD
Push Press (Build to Heavy Set of 10)
Clothesline (AMRAP – Rounds and Reps)
AMRAP 12:
2 Push Presses 52/35
2 Toes to Bar
2 Box Jump Overs 60/50
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
….
Up by (2) reps until the finish.

Sc1
PP 45/30
BJ 50/50

Sc2
PP 40/25
BJ 50/40

FIT

WOD WARM UP
## Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

## Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Child’s Pose on Box – 1 Minute
## Box Supported Ankle Stretch – :30 Seconds

10 Scap Pull-ups
10 Kip Swings (Focusing on Ears)
3 Knees to Chest
3 Toes to Bar

3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Smaller Height)
3 Box Jumps (Workout Height)

5 Strict Press
– – – – – – – – – – – – – – – – – – –
5 Dip & Pops (Just Legs)
– – – – – – – – – – – – – – – – – – –
5 Push Presses

## 1 Round

2 Push Presses
2 Toes to Bar
2 Box Jump Overs

CategoryWOD