WOD 01/20/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A- WU- 3 RNFT of:
10 Each Walking Lunges
10 Calorie Row (Damper 10)
10 HRPU
10 Each D.B. Renegade Row (45/25 or 25/15#X2)
B- Squat- 8 Minutes To 75% of 12/17/15 +
6@75% (Tempo:2/o/X/1-2); 2 Minutes Rest +
5/5/5@75%; 2 Minutes Rest Between Sets
C- Press- 12 Minutes To A Challenging Single +
4 Minute Max Reps @ 70% of Single
D- 2 RFT of:
30 HRPU
45 Ab Mat Sit Up
60 Air Squat
“view looks pretty good from up here”
A) 2 RNFT of: 10 Each DB Weighted Lunges (45×2)/10 Calorie Row (Damper 10)/10 Defecit PU (on DB)/10 Each D.B. Renegade Row
B) Press 1rep @135 (UGLY)
+ 3rds max reps Bamboo Bar press (16kgx2) – 18/14/12
C) Squat – 6/5/5/5 @225
D) 2 RFT of: 20 HSPU/30 GHD SU/40 Pistols – 15min-ish, pistols w/ heel on a plate & a lot of misses
E) 6×5 Peg Board offset PU (3 Hole, 3 sets ea)
+ 4×10 GH Raise & 1×10 Reverse Hyper (180)