WOD - Wednesday, 7.15.2015

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Everyone in the Team Challenge should have already started their accessory programing and kicking off your challenges.  Have fun with it and make sure you're checking in with your groups daily!

CROSSFIT
WARMUP
20 Toe Touches
5 Elbow to Instep+Straight Leg+Rotation (each)
5 Shoulder Rotations (breakdance, each way)
10 Dive bomber Push Ups

Self Warm Up:
WIth an empty bar: 8 Clean Lift Offs
8 Muscle Cleans (from below knee)
8 Front Squats
8 Clean Pull Unders

Add weight and repeat above but for 3 reps of each movement.

Guided Warm Up with an empty bar:
5 Clean Pulls from Above Knee
5 Clean Pulls from Below Knee
5 Power Cleans from High Hang
5 Power Cleans from Above Knee
5 Power Cleans from Below Knee
10 Front Squats
-rest and review complex/positions-

3 sets with coaches cadence of the complex being done for strength.

STRENGTH
In 18 minutes, go as heavy as possible:

1 High Hang Clean (hip)
1 Hang Clean (above knee)
1 Hang Clean (below knee)

WOD
EMOM for 15 minutes:
A. 10 Goblet Lunges (53/35)
B. 6 Handstand Push Ups
C. Max Power Cleans (185/115)

Accessory:
Accumulate 3 minutes hanging from pull up bar (bottom hang)
1 minute seated pike stretch
3x15 second Arch Hold
-alternating with-
3x15 second Hollow Hold

FITNESS

200m run, 10 leg swings each direction, 10 light KB swings on each arm, 10 boot straps, 10 kossacks

WOD 1
3 rounds: 10 light Wall balls, 10 med ball situps, 10 hanging hip taps, 30 sec handsand hold

16 min AMRAP:

21-18-15-12-9-6-3 box jumps/ situps/KB swings (53/35) remainder of the time row for Cal.