WOD 05/18/16
8 Minutes of Hip/Shoulder/Calves Mobility (Click links for details)
A- WU- 3 RNFT of:
100M M.B. Run
10 M.B. Clean (20/14#)
100M M.B. Run
10 WallBall (20/14#-Max Height)
B- Coach Dariel: For Time:
9-1 Pull Up (Ring Row)
45-5 Double Unders (2:1 Single or Tuck Jumps)
Notes: After corresponding # of Pull Ups, complete corresponding # of Double Unders= 10 Pull Up/45 DU/9 Pull Up/40 DU etc.
C- Clean High Pull (Mid-Thigh)/Hang Power Clean (Mid-Thigh)/Hang Clean (Mid-Thigh)- 12 Minutes To A Max For The Complex
718 Strength
Warm-up
3 minutes Bike or Row
2 rds
5 inch worm
5 each leg lateral lunge
Sumo Good Morning (3×12 @33% of Sumo DL 10RM)
Feet Should be 2-3 inches wider than squat stance
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
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
add 2.5 to 5 lbs from last time
Attencion!
Reebok has an online 2 for $40 deal on shorts going through the weekend (5/24).
Use code “2FOR” at checkout.
Not sure if it applies to all shorts so double check before you complete your order.
Workout shorts for $20 each works for me!
I am officially turning part B into an official 718 Benchmark
Named after Coach Dariel
A) 3 RNFT of : 100M M.B. Run (20#)/10 M.B. Clean/100M M.B. Run/10 WallBall (Max Height)
B) Coach Dariel – Reverse Ladder of : 9-1 C2B/45-5 DU – 6:14
C) Clean High Pull (Mid-Thigh)/Hang Power Clean (Mid-Thigh)/Hang Clean (Mid-Thigh) – 205 (Dirty HPC)
D) Front Squat 5rep (3sec Pause) – 185lbs
E) 50 GHD Hip Ext (+45lbs)
– 4x6ea Bulgarian Split Squat (+53lbsx2)
– 3×10 GHD Hip+Back Ext