WOD 05/25/16
8 Minutes of Shoulder/Thoracic Mobility (Click links for details)
A- WU- 5 Minute AMRAP @70% RPE of: 30 Seconds Max Reps Double Unders (30 seconds practice)
10 Clean Grip OHS (45/35/15/PVC)
10 Sots Press (clean grip/front racked)
B- BTN Jerk + OHS- 12 Minutes To A Max
C- Bench Press- 10 Minutes To A Challenging Triple + 3/3/3@90%
D- 3 RFT of: 200M Run
250M Row
21 HRPU
30 Double Unders (choose challenging but manageable # or 1 Minute Practice)
718 Strength
Warm-up
2 minutes Bike or Row
2 rds
10 Russian KBS
10 Groiners
10 Air squats
Sumo Deadlift (3×15 @50% of Sumo DL 10RM)
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) 3min DU practice – 200ish
B) BTN Jerk 3rep – 205
C) Thruster 3rep – 195 (205×2.5)
D) 3 RFT of : 250M Row/21 HRPU/30 DU/200M Run – 9:26
E) 12min AMRAP of : 15 Squat Clean Thruster (115)/15 Lateral Bar Burpee/8 Strict Chin Up/18cal Row – 1rd+38
Ouch.
I missed a good one yesterday!