WOD 05/13/16

8 Minutes of Forearm/Shoulder/Hip Mobility (Click links for details)

A- WU- NFT-
400M M.B. Run
20 M.B. Clean (HBD)
20 WallBall (max height)
20 Diamond Push Ups

B- EMOM For 15 Minutes:
Minute 1- 40 Seconds Max Reps: Ring Dip (Box Dip)
Minute 2- 40 Seconds Max Reps:Rope Climb (Partial ROM)
Minute 3- 40 Seconds Max Calorie Row

C- DeadLift- 12 Minutes To A Challenging Set of 6 Reps (Tempo: X/1/5/1 {five second eccentric:negative})

718 Strength

Warm-up
3 rounds
10 plate squat press outs
10 Groiners
5 sumo inch worms

1 Arm Waiter Squat (6×8 reps @75% of 10RM Front Rack Step Up)
Hold DB or KB with one arm in the front rack and perform a squat
1 Minute rest between sets
alternate arms.
3 sets each arm

Back Squat (3×5 across)
Men add 5-10lbs from last time
Women add 2.5-5lbs from last time

Shoulder Press (3×5 across)
Men add 5 lbs from last time
Women add 2.5-5lbs from last time