WOD 06/08/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 3 RNFT of:
10 Banded Clam Shells
10 Banded DeadBug (band around the mid-foot)
10 Each Alternating Reverse Lunge With Twist (20/15# SlamBall) -6 Minute Cap
A2- 8 Rounds of: 30 Seconds Row Max Distance @75% of Pace from 06/01/16 (Damper: 0-150#=2/150-200#=3/200#+=4); 30 Seconds Rest Between Rounds
B- Front Squat- 10/10/10 (Tempo:20X1); Rest as needed between sets. -15 Minute Cap
C1- 10 Minute EMOM- Minute 1: 30 Seconds Max Reps WallWalk; Rest remainder of the minute
Minute 2: 30 Seconds Max Reps Strict Chin Up; Rest remainder of the minute
C2- For Time: 50 Calorie Row (Damper 4/2)@ 30 Minute Sustainable Pace
2 rds
10 each walking lunge
10 squat press out
10 groiner
Back Squat 3×5 across
2.5 – 5 lbs more than last time
1 minute max reps kb front rack step ups
1 minute rest between legs
3 rounds per leg
use a load that equates to about 80% of last weeks working weight
L-Sit (3x:20)
My favorite Pic!
A) 3 RNFT of : 10 Banded Clam Shells/10 Banded DeadBug/10 Each Alternating Reverse Lunge With Twist (20# SlamBall)
– 8 Rounds of: 30 Seconds Row Max Distance @75% of Pace from 06/01/16 (Damper 4); 30 Seconds Rest Between Rounds – 156-161m/rd (went a little too hard)
B) Front Squat – 3×10 (22X1) – 135/165/175
C) 10 Min EMOM – Min 1: 0:30 HS Walk Practice/0:30 rest; Min 2: 0:30 C2B/0:30 Rest – 3 HSW attempts/10 C2B per round
D) 10 Min EMOM – Min 1: 15cal Assault Bike/Min 2: 15 T2B – 3rds of 15/15 & 2rds of 12/12
E) 3×12 Breath Push Up Bridge on Rings
+ 2min Chinese Plank Static hold
+ 2min Side Plank hold (each side)