WOD 04/14/16
8 Minutes of Leg/Hip/Shoulder Mobility (Click links for details)
A- WU- 3 RNFT of:
1 WallWalk
10 WallFacing OH Squat (PVC)
5 Ring Row
200M Run (50% RPE)
B- Squat- 6/6/6/6/6/6 @70% + 5-10#’s more than 04/03/16
*C- For Time Descending Ladder of 9-1: Strict HSPU
Strict Chin Up
Double K.B. Racked Walking Lunges (20/12KgX2 or HBD)
Double K.B. Front Squat
*= Complete as much as possible in time remaining.
Cardio
A- WU- 10 Each Leg Alternating Walking Lunges
400M Run
10 Box Jumps (24/20″)
B- 1 DeadLift + 1 Hang Power Clean + 1 Front Squat + 1 Shoulder To OH-
10 Minutes Building To A Challenging Single For The Complex
C- For Time: 800M Run
50 Box Jump Over (24/20″ or 20/18″ or choose appropriate height)
20 X’s The Complex From Above @65-70%
800M Run
Notes: For the complex, Squat Clean + Thruster or Jerk or Push Press are all acceptable.
Back still recovering. Did a pyramid wod:
1 pullup, 2 pushups, 3 squats
2 pullup, 4 pushups, 6 squats
3 pullup, 6 pushups, 9 squats
…
Continue till you hit 10 pullups, 20 pushups, 30 squats. Then go back down to 1 pullup. All pullups were done strict and unbroken. Total is 100 pullups, 200 pushups, 300 squats… Gainz.