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Wednesday Weightlifting WOD Cardiff

By January 22, 2020 No Comments

A. Back or Front Squat @ 30X1; 9-7-5-3; Rest 2 min

*4-6 Thrusters Every 2 min x 5-6 sets

**2-3 Squat Clean Thrusters Every 2 min x 5-6 sets

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15-10-5-10-15:

Goblet Squats (Tough) / *Front Squats (95-115/65-75) / **Front Squats (135-155/85-105)

Ring Rows / *Pull Ups / **CTB Pull Ups

Burpees / */**Burpees Over Bar

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1-2 Rounds:

60 sec Banded Quad-Hip per side

60 sec Banded Lat Stretch with Rotation per side

8-10 Prone PVC Shoulder Flexion raises from floor or bench

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