WOD 05/19/16
8 Minutes of Hip Mobility (Click link for details)
A- WU- 750M Row@50-90% RPE +
NFT: 20 Each Banded Monster Walk Forward/Backward
Left/Right (Band around the ankles)
Banded Squat
Banded Hip Bridge (Tempo:X/2/1/0/Band around the knees)
B- Squat- WU- 3 @20kg/3@50/60/70/80% (adjust rep scheme as needed) + WS- 2@85% + 1/1?@90+% + 1@95+% + 1/1@100%+ (Only 2 Attempts @ or Above 100%) -20 Minute Cap
Notes: Compare to 04/01/16 or 12 /27/15 or Last 1RM.
C- EMOM For 12 Minutes: Odd: 3 Burpee/7 HRPU/21 Air Squat
Even: 15/12 Calorie Row
718 Conditioning
Warm-up
10 Rounds of: 30/30 Jingle Jangles
10 RFT of:
10 T2B (Hanging Knee Raises)
10 WallBall (20/14#-Max Height)
250M Row
3 RFT of:
200M M.B. Run (20/14#)
200M Run
Thank you Dave for the heads up about the Reebok sale, I bought two pairs.
Hello again! Two more tough days at the WOD Zone. The humidity in the box this week is horrible. It makes mid August at the back of 5th Ave seem like a sub zero freezer. And this is at 6am!!
Wednesday –
8min EMOM – 4ea Pistol
3rds 400m run / 50 sit up / 25 KBS 53# – 14:43 (best time on the day – AMERICA!)
Thursday –
Power Clns – 3×3 @ 135 / 3×2 @ 165 / 3×1 @ 190
50 Power Clns then 50 Burpee Box Jumps (135 / 24″) – 13:10
Looking forward to seeing everyone at 5 on Monday!
Oh and the Coach Dariel should be unbroken on the DU’s – he would have wanted it that way. You trip up you start that round over….flight simulator style.
I squatted three plates today – 315 = PR (+12lbs)
I also dropped into a class I wasn’t signed up for, so this will only exist on the blog… EXCLUSIVE!