WOD 05/05/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- NFT- 400M Run@70% RPE
+ 5 Minute AMRAP of: 10 Box Jump Over
10 Ring Row
10 Anchored Ab Mat Sit Up
10 HPC
10 Burpee (increase height of box and weight on bar until you are at the specified height/weight for WOD)
B- For Time:
1 Mile Run
50 Box Jump Over (24/20″ or Step Up)
50 Pull Up (Ring Row)
50 T2B (Hanging Knee Raises)
50 HPC (95/65 or HBD)
50 Lateral Bar Burpee
1 Mile Run -30 Minute Cap
*C- Three 2 Minute AMRAPS of:
20 Tuck Up
20 Superman
20 Double Unders; 1 Minute Rest Between Rounds
*= Complete as much as possible in time remaining.
Conditioning WOD
Warm-up
12 USA K.B. Swing (HBD) EMOM For 6 Minutes
7 Rounds of:
250M Row
10 Burpee
10 Box Jump Over (20/18″)
10 Ring Row
2 RFT of:
800M Run
21 K.B. Thrustrer (16/12KgX2)
that was brutal.
Yeah occasionally I am not disappointed to have a rest day haha.
Way to step up!
Hotel WOD
50 du
21-15-9 of D.B. Thrusters (25#) and burpees. 5:52
5 rounds 2 min sprints on treadmill 1 min rest between
5 min amrap of 10 push-ups, 10 D.B snatched 25# (5 each arm) 10 sit ups. 4 rounds
Nice WOD! I wish I was this motivated on vacation…
I scaled it and it was still terrible
5pm Offically made this a 718 benchmark and Named this WOD
El Cinco de Mile