WOD 01/24/16
8 Minutes of Hip Mobility (Click links for details)
A- WU- 3 RNFT of:
10 Air Squat
10 Calorie Row (Damper 10)
10 HRPU
10 Each D.B. Renegade Row (45/25 or 25/15#X2)
B- Front Squat- 15 Minutes To A Max
C- Squat- 8 Minutes To 80% of 12/17/15 +
4/4/4/4@80% (Tempo: 2/1/X/0); 2 Minutes Rest Between Sets
*D- For Time:
200 Walking Lunges (100 Each Leg Alternating) +
NFT- GHD Weighted Hip Extension- 10/10/10/10/10 (HAP)
A) 3 RNFT of: 10 Calorie Row (Damper 10)/6 D.B. Man Makers (45×2)
B) Front Squat 1rep @250lbs + 2×3 @205lbs
C) Back Squat 4×4 @250lbs
D) 2 RFT of: 7 Front Squat (185)/500M Row (Damper 5) – 4:39 @165lbs
E) Partner WOD: 2 RFT of: 7 Hang Power Clean (165)/14 T2B – 6:42 w/ Sean & Chris K
Notes: Partner A HPC, Partner B Holds Front Rack/Partner A T2B, Partner B bent arm hang
F) NFT- Double K.B. Racked Rear Foot Elevated Bulgarian Split Squat 4×8 Each (16kgx2) – 3rds only
+ Bamboo Bar Pause OHS 4×8 (12kgx2) – 3rds only
+ GHD Prone Y’s,W’s,T’s and A’s 3×10 – DNF