WOD 06/14/16

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

A- WU- 2 Rounds of: 30 Seconds Max Reps Burpee/200M Run; 3 Minutes Rest

B1- Squat- 6X6 @60-75% of 05/19/16 (Tempo:20X1);90-120 Seconds Rest
B2- Strict Deficit Hand Stand Push Up (Tempo: 2/0/X/1)- 6 Sets of 5-8 Reps; 30 Seconds Rest

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- 3 Rounds of- 2 Minutes AMRAP of: 9/6/3 Power Snatch (95/65)/Bike Calories; 2 Minutes Rest
*C2- 2 Minutes Active Recovery HS Walk Max Distance (Practice);2 Minutes Rest (6 minutes total 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.

Conditioning 

8 Minutes of Shoulder/Hip/Back Mobility

A1- WU- NFT- 10 Each: Forward Lunge/Backward Lunge/Side Lunge/5 Wall Walk/20 Ring Row/20 Hanging Knee Raises
A2-  1 Minute Light Pedal Air Bike; 1 Minute Rest

B- 2 Rounds of: 3 Minutes Max Cal Air Bike; 9 Minutes Rest Between Rounds

Notes: Pacing should be 85% Somewhat Hard Pace, Not Sustainable for more than 3 Minutes.

C- Cindy= 20 Minutes AMRAP of: 5 Pull Up/10 Push Up/15 Air Squat

Notes: For Pull Ups scale with kneeling or jumping/For Push Ups scale with kneeling. Pacing should be 80% Moderately Sustainable Pace.