WOD 06/04/16
8 Minutes of Back/Shoulder/Calves Mobility (Click links for details)
A- WU- NFT- 2 Minutes Bike or Row (@6 minutes sustainable pace)
+ 30 Banded Glute Bridge (Tempo:2/0/1/1)
50′ Crab Walk
21 HRPU (Tempo:2/0/1/1)
B1- DeadLift- 5/5/5/5 @70-75% of 1RM (Tempo:3/0/X/1); 1 Minute Rest
B2- Ring Dip- 4 X 8-10 (Tempo:2/0/1/1); 1 Minute Rest
C- 3 Rounds of- 2 Minutes:
5 Power Clean (95/65)
10 Box Jump Step Down (24/20″)
200M Run@80-90% of 600M Pace; 2 Minutes Rest
Notes: 80-90% of 6 Minute Sustainable Pace/Scale weight down only!
Great WOD today! Thanks for the spot Coach Adam!
Open Bar WOD:
A) 1mi Assault Bike
B) Snatch Complex : Hang Snatch/Snatch Balance/Snatch – 135lbs, keeping it reasonable
C) HS Walk Practice – this was pitiful, zero forward momentum
D) 20min EMOM : Even = 2 BMU/Odd = 5 HSPU – 5rds BMU then failed there and went to 5rds RMU w/ 1 strict per round
E) LOTS of Ankle Mobility work