WOD 06/06/16
8 Minutes of Shoulder/Hip/Rack Mobility (Click links for details)
A- WU- 90 Second Row @50% RPE +
1K Row T.T. @ 100%=Race Pace (Damper: 0-150#=2/150-200#=3/200#+=4)
B1- Push Press- 8/8/8/8 (1/1/X/1); 30 Seconds Rest
B2- Weighted Pull Up – 5/5/5/5 (2/0/X/1); 90 Seconds Rest
Notes: If as of yet unable to do weighted Pull Up, practice advanced Pull Up variations {advanced for you})
C- 3 Rounds @80-90% RPE of:
5 Minutes AMRAP of:
1 WallWalk
2 D.B. Man Maker (HBD)
Row 250M @1K Split Pace From Above; 150 Seconds Rest (2.5 min)
A) Push Press 4×8 – 135/140/145/155
B) Weighted Pull Up 4×5 – 20kg
C) 1k Row (TT, Damper 4) – 3:22.4
D) Half Regional Nate – 2rds+2 MU (1rd RX HSPU & 1rd w/ 1 AbMat Strict HSPU
E) 3rds of : 5min AMRAP – 1 HS Walk/1 complex (Sq Clean Thruster/BSQ to BTN Push Press)/250M Row – 2.5min rest between efforts = 2rds+HSW+Complex each
Complex at 135
What’s BSQ?
Back Squat – that’s some shorthand from back in my gym-rat days…