WOD 06/07/16
8 Minutes of Hip/Shoulder/Wrist Mobility (Click links for details)
A- 2 RNFT of: 10 WallBall (20/14#-10′)/100M Run @50-75%/10 Each Jump Lunge/100M Run @70-85% RPE
B1- Squat- 10/10/10 (Tempo: 2/2/X/1) @50-60% of 05/19/16; 120 Seconds Rest Between Sets
B2- Strict Deficit Hand Stand Push Up (Tempo: 2/0/X/1)- 4 Sets of 5-10 Reps
Notes: For HSPU Place an Ab-Mat Between two 45/25# Plates/If as of yet unable to HSPU, sub with HSPU Negative to the mat @ Tempo/Adjust # of HSPU reps based off of ability.
*C1- 2 Rounds of: Against A 2 Minute Clock: 12/9/6 USSR K.B. Swing (2/1.5 Pood)
Bike Calories or Row (Damper 4/2) Calories; 2 Minutes Rest
C2- 2 Minutes Active Recovery HS Walk Practice;2 Minutes Rest (6 minutes total rest between rounds)
Notes: For Active Recovery you can elect to rest or use this time to practice any gymnastics movement.
*= Complete as much as possible in time remaining.
718 Conditioning
A- WU- 400M Run @50-75% RPE +3 Minute AMRAP @75% RPE of-
10 Inch Worm
25′ Walking Lunge
20 Mountain Climbers
20 SuperMan
B1- 10 Minutes AMRAP of: 15 WallBall (HBD-10′)/30 Double Unders (60 Single Skips)/10 Air Bike Calories; 2.5 Minutes Rest
B2- 10 Minutes AMRAP of: 10 D.B. Thruster (HBD)/20 USSR K.B. Swing (HBD)/10 Air Bike Calories; 2.5 Minutes Rest
C- 14 Rounds of: 30 on 30 Off Row Distance
(Damper: 0-15#=2; 150-200#=3; 200#+= 4)
It was good to squat today for the first time since February. Didn’t go heavy, a nice 135 to work on my form. Thank you Coach Dariel for keeping an eye on me, especially my feet. Yes Ernie, I will work on my ankle mobility to help with the torque in my legs especially on the way up from the bottom of the squat.
Don’t forget the tempo today.. its good!
Good in what way?
Like it burns in a good way – :-/