WOD 05/06/16
8 Minutes of Hip Mobility (Click links for details)
A- WU- 3 RNFT of:
10 Calorie Bike
10 WallBall (20/14#-Max Height)
10 Hanging Knee Raises
10 K.B. Taters (HBD)
B- Clean- 12 Minutes To A 10RM
C- 2 RFT of:
500M Row
25 Jumping Squats (75/45)
25 Thruster
50 Double Unders (150 Singles)
25 GHD Sit Ups (Anchored Ab Mat Sit Up)
400M Run
Strength WOD
Warm-up
3 Minute bike or row
Front Rack Step Up (Left Leg) (10RM)
Front Rack Step Up
*use a box that is above the knee
*use a box that is above the knee
12 minutes to find a heavy set of ten reps for both legs.
Front Rack Step Up (Right Leg) (10RM)
Front Rack Step Up
*use box that is above the knee
*use box that is above the knee
12 minutes to find a heavy set of ten reps for both legs.
Back Squat (3×5 reps across)
Use the same weight across
15-17 Minutes
15-17 Minutes
Push Press (3×5 reps across)
Use the same weight across
15 minutes
15 minutes
Grindy grindy grindy grindy…
A) 3 RNFT of: 10 Cal Bike/10 WallBall (20#-Max Height)/10 Hanging Knee Raises/10 K.B. Taters (20kg)
B) Clean 20RM – 125, I think 135 would have gone also
C) For Time : 1Mi Run/150 DU’s/50 GHD Sit Up/50 Thruster (95lbs)/2k Row – 28:45ish?
Good day, nice chipper.