WOD 05/27/16

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

A- WU- 200M Run @ 50-70% RPE +
3 Rounds of: 600M Run; 2 Minutes Rest Between Efforts

B- 8 Minutes To WU + EMOM For 12 Minutes:
Minute 1- HandStand Walk 45 Seconds Max Distance (Practice)
Minute 2- Bike 45 Seconds Max Distance (Row)
Minute 3- T2B 45 Seconds Max Reps (Hanging Knee Raises)

C- For Time:
400M Farmers Walk (2/1.5 PoodX2 or HBD)

718 Strength

Warm-up
3 rounds
10 jump squats
10 Jumping Lunge
5 each KB or DB thruster

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

Single Arm Dumbell Press (3 sets each arm 10 reps )
Same weight as last week
Alternate arms
rest one minute between sets

Banded Push Down (100 reps)
Men use a mini band (one cm thick red)
Women use micro mini (orange)
Goal is to go as UB as possible as little sets as possible