Wednesday WOD – 100814

Rx Podium

WCCF Throwdown Rx Podium

WORKOUT OF THE DAY

Fitness
1. Push Jerk 5×3, Focus on Speed.

2. 21-15-9 of:

C2B Pull-ups
Clean & Jerk 115/75#

*if you have Bar Muscle Ups, do performance version instead.*

Performance
1. Push Jerk 5×3, Focus on Speed.

2. Metcon
For time:
15-12-9 of:

Bar Muscle-Ups
Clean & Jerk 135/95#

3. Outlaw Connectivity work:
Flexibility
4x 0:20 Thoracic Spine Barbell Stretch + 8 immediate PVC raises

Static Shaping
2×1:00 Hollow Hold on Back holding PVC arms shoulder width apart
2×1:00 Arch Hold on Stomach holding PVC arms shoulder width apart

Skills and Drills
4×10 Arch to Hollow Swing on bar