WOD 201119 - FRIDAY

Box Announcements:

Attention AETNA members! You can now use the check-in kiosk at the front desk to sign-in! No more papers! If there are any issues with signing in, please let your coach know so we can update your account. Thank you for helping us go fully paperless and supporting our efforts to go GREEN!


WARM UP

Coach Stretch:

Shoulder Mobility

5 AMRAP

8 Supermans

5 Cobra Burpee + Broad Jump

8 Alt. V-ups

5 Air Squat



S/S

5 sets


3 Pause Push Jerk

*3 sec pause in the dip and catch position

*moderate load

Superset:

15-20s Hanging L-sit Hold



WOD

FOR TIME


1-2-3-4-5-6-7-8-9-10

Power Clean

10-9-8-7-6-5-4-3-2-1

No Push Up Burpee

https://www.youtube.com/watch?v=2r2YKyTssns


Rx: 115/75#

Rx+: 155/105#


TC: 13 Mins


Post WOD Accessory:

50 L/R Side Plank Rotations

https://youtu.be/oMF8P-FT_eo


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