WOD 06/13/16
8 Minutes of Shoulder/Hip/Rack Mobility (Click links for details)
A- WU- Row 90 Seconds @50% 1K Pace from 06/06/16 +
500M @1k T.T. Pace
B1- Thruster- 8/8/8/8 (@11X1);90 Seconds Rest
B2- Weighted Pull Up- 5/5/5/5 (@20X1) Go a little heavier than last week.; 60-90 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- Against a 3 Minute Clock:
9 Box Jump Step Down (30/24″)/
12 Double K.B. HPC (HBD)
15 Calorie Bike; 3 Minutes Rest (Handstand Hold accumulate as much time under tension as possible on rest)
*= Complete as much as possible in time remaining.
718 Strength
Warm-up
400M Run
2 rds
10 Box jump step down (share boxes)
10 Samson Lunge
5 each leg lateral Box step up
8 Eccentric Ankle Dorsiflexion
Front Squat (3×5 across)
add 2.5 to 5 pounds from last time
Sumo Deadlift (4×20 2 50% 10RM)
1 minute rest between sets
Front Rack Lunge (3×8 reps Climbing)
use KBS or DBS/ this is a walking lunge, 4 per leg; kiss the ground with back knee; if you cannot control the eccentric you went to heavy and back it off a bit
Nice photo!
A- 1:44
B1- 6/6/6/6/6 push press (135, 145, 155, 165, 175)
B2 – 6/6/6/6/6 weighted pull ups (45#)
C- 4 rounds of 5min amrap- 9 box jumps (30′) / 12 HPC (115) / 15 call row; 2.5 min rest between rounds
Round 1 – 2 rounds
Round 2 – 1+31
Round 3 – 1+22
Round 4 – 2 rounds
D – Sleep
A) Row 90Sec @50% + 500M @ 1k T.T. Pace = 1:40.0 ON THE NOSE!
B1) 4×8 push press (135) – this was wrong, supposed to be 5×6
B2) 5×6 weighted pull ups (24kg)
C) 4rds of 5min AMRAP – 9 box jumps (30′) / 12 HPC (115) / 15 call row; 2.5 min rest between rounds
Round 1 – 2rds+9
Round 2 – 2rds+12
Round 3 – 2rds+11
Round 4 – 2rds+10
D) 4×8 Bulgarian Split Squat (24kgx2)
+ 2×15 Bamboo Bar Press (light, shoulders smoked)
E) Crossover Symmetry Iron Scap Protocol
F) FLR on Rings (I skipped this, too beat up from the past few days)
Taking the day off tomorrow (today). Overdue, pushed things a little too hard this weekend.