WOD 06/10/16

8 Minutes of Shoulder/Hip Mobility (Click links for details)

A- WU- 400M Run @80% RPE +
3 Minutes Max Reps D.B. Man Makers (HBD) @80% RPE

B- 1 Power Clean + 1 Power Jerk + 1 Jerk- 15 Minutes To A Max For The Complex

C- EMOM For 15 Minute-
Minute 1: 5-10 HSPU
Minute 2: 5 Power Clean + Power Jerk @65% of above
Minute 3: 10-15 Cal Bike

D- 5 Minute AMRAP @80-90% RPE of:
5 Each D.B. Bent Row
10 Anchored Ab-Mat Sit Up
20 Double Unders

718 Strength

Warm-up

200m run
2rds
10 thruster 45/35
10 push up shoulder taps
10 Thoracic rotations

Bench Press (3×5 across)

2.5 – 5 more lbs than last time
if you miss a rep in a set finish today with the current working weight
next time reset to 90% of todays weight

1 Arm Shoulder Press Left Arm (4×6 reps at 100% of 10rm )
1 Arm Shoulder Press Right Arm (4×6 reps at 100% of 10rm )

Tate Press (3×15 across)

(use 50% BW. Example 180b male 50% is 90lbs 45lb DB each hand)

2:00 Supine Hold (Time)

Accumulate 2:00 on pull up bar with a supine grip