WOD 05/11/16
8 Minutes Hip/Shoulder Mobility (Click links for details)
A- WU- NFT- 20 Reps Each
Banded Monster Walk: (band around ankles)
Forward
Backward
Left
Right
Squat (band around knees)
5 Minute AMRAP @70% RPE of:
10 WallFacing Prisoner Squat
100M Run
10 Squat Jumps
100M Run
B- Squat- 5/5@80% + 4/4@85% + 3/3@90% of 04/01/16 or 12 /27/15 -20 Minute Cap
C- Partner WOD (05/11/16)=
12 Minute AMRAP of:
50 HSPU (Pike Push Up/feet on 18″ box)
50 C2B Pull Up (Jumping C2B/bar at mid forearm when standing)
50 Calorie Bike or Row
Notes: In teams of 3/with only 1 partner working at a time/partition as needed/Score= total amount of reps completed in 12 minutes.
718 Strength
Warm-up
3 minutes Bike or Row
Sumo Good Morning (3×10 @33% of Sumo DL 10RM)
Feet Should be 2-3 inches wider than squat stance
Front Squat (3×5 across )
Men add 5-10lbs from last time
Women add 2.5-5lbs from last time
Push Press (3×5 across)
add 2.5 to 5 lbs from last time
A) Banded Monster Walk : 10ea Fwd/Bwd/Left/Right/Squat
+ 3rds of : 100M Run/10ea Jump Lunge/100M Run/10 Squat Jumps
B) Squat – 5/5@245lbs + 4/4@260lbs + 3/3@275lbs – heavy, but doable
C) Partner WOD = 12 Minute AMRAP of: 50 HSPU/50 C2B/50 Cal Bike – 2rds+19 with Wango & Sean – rotated 5’s w/ 10’s on the bike, this was fun
D) For ‘time’ – 60 GHD SU = 3:30ish (estimate on an already running clock)