8.26.17 WOD

PSA: To make things more convenient, we are changing the location of today’s brunch to Cape House NYC in Bushwick. Join us at 2:30!! ☺️?

Cape House

2 Knickerbocker Ave

Brooklyn, NY 11237

718) 821-2580

One Sets NFT
20m Bear Crawl
Weighted Star Plank Hold – :20 e/s
Single Arm FLR on Rings :30 e/s
Supine Leg Over Head Back Stretch- 1:00
Hanging L-Sit Hold :30
30 Single Leg Crossed Bridge Ups e/s
5 Wall Walks
20m Bear Crawl

Then…,

Quick review/technique work. Do not go heavy at all.

Rx → 1 Clean + 1 Thruster + 1 Front Squat + 1 Shoulder 2 Overhead ←(Light) 5s x 1
Sc → Power Clean

Then…,

Rx → 1 Snatch + 1 Abv Knee Hang Snatch + 1 Overhead Squat + 1 Hang snatch
Sc → 1 High Pull + Ab Knee High Pull + Muscle Snatch + Hang Muscle Snatch

Then…,

Four Sets NFT
15 Toes Over Bar
10 Up Downs
20 Squats
30 Weighted Dubs
10:00 Cap

Then…,

Teams of 4

Relay Style
Run 600m MM/FF (MM) Fast!!
100 Burpees No Jump → One athlete at a time.
100 Cal Row → Do not start until Burpees are complete.
100 Db Snatch, 50/35# → Same here.
Run 600m (Together) → Must come in together.
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Sunday (RomWOD) + (Barbell)