WOD 06/01/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 3 Minutes Row @50-85% RPE +
4 Rounds of: 30 Seconds Row Max Distance @100% RPE;
30 Seconds Rest (Damper: 0-150#=2/150-200#=3/200#+=4)
Notes: Rest handle (oar) in the hook and stay seated between rounds/Record score for each round/3-5 Minutes Rest after A1 and before A2. This is an assessment, please follow the instructions exactly. If you are unclear of the instructions, please ask a coach for guidance.
A2- 3 RNFT of:
10 Banded Clam Shells
10 Banded DeadBug (band around the mid-foot)
10 Each Alternating Reverse Lunge With Twist -6 Minute Cap
B- Front Squat- 8/8/8 (Tempo:2/0/x/1);
Rest as needed between efforts. -15 Minute Cap
C- 8 Minute AMRAP of:
5 WallWalk
7 Strict Chin Up
9 Calorie Row (Damper 4/2) @ 30 Minute Sustainable Pace
Notes: The goal of C is to develop pacing, be as consistent each round as possible. The person with the best pacing wins.
We will be shifting gears to more specific upper and lower body days to give the muscles more time to recover. Some days may still have both.
400 M run
2 rds
7 squat press out
7 Jumping Lunge
7 Yoga push up
Single Arm DB HIgh Pull Right Arm (MAX Reps at 33% BW)
Single Arm DB High Pull Left Arm (MAX Reps at 33% BW)
Push Press (3×5 reps across)
add 2.5 – 5 more lbs from last time
Strict Pull-ups (MAX Reps UB)
After this set you will do
3 sets @40% off above
rest 1 minute between attempts
Band Pull Aparts (100 Reps )
A) Banded Resistance Work – 2rds of : 10 Deadbug / 10 Clam Shell & 10ea Reverse Lunge w/ Twist
B) Row Assessment : 3rds of :30w/:30r Max Distance row w/ Damper=4 (85/90/100% RPE) – 152/174/187m
C) Front Squat 4×10 – 60/70/80/80kg
D) Regionals Testing
– 1) 2rds of : 14ea Alternating Pistols / 15 Power Clean (115) – 4min Cap – 1rd+8
– 2) 8min AMRAP of : 5 Strict HSPU/3 Strict MU/9cal Row – 2rds+7
– 3) For Time : 40 GHD SU / 7 DL (365=90% of 1rm) / 400M run – 4min Cap – 40+7+200M
Those Regionals WODs are some next level stuff!
Oh yeah, pistols were also not legit. Need ankle mobility.