WOD 06/15/16
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 Jumping Lunge -5 Minute Cap
A2- 8 Rounds of: 30 Seconds Row Max Distance @80-85% of Pace from 06/01/16
(Damper: 0-150#=2/150-200#=3/200#+=4); 30 Seconds Rest Between Rounds
Notes: Keep splits to +/- 3 Seconds + 5 Burpee penalty for every round greater than +/- 3 Seconds
B- Clean + 4 Front Squats (@22X1)- 15 Minutes To A Max For The Complex
C- EMOM For 18 Minutes of-
Minute 1: 8-15 Calorie Bike
Minute 2: 3-10 Strict Chin Up
Minute 3: 1-3 Wall Walk
718 Strength
Warm-up
2 min row
2 rds
10 push ups
10 single arm kbs
10 ring row
Push Press (3×5 across)
add 2.5 to 5 more pounds
Single arm high pull Left arm (4×6 @ 8-12 RM)
Single arm high pull Right arm (4×6 @8-12 RM)
Strict Pull-ups (4x (40% of max UB set +1 rep))
If you did a Max rep attempt on 6/1/16 take 40% and add 1 to total reps per set
rest one minute between sets
rest one minute between sets
Handstand Push-ups (Max rep set)
Control the eccentric if cant perform do piked on a box No ab mats
if you need a ab mat do piked push ups
Control the eccentric if cant perform do piked on a box No ab mats
if you need a ab mat do piked push ups
A1) 2 RNFT of: 10 Banded Clam Shells/ DeadBug /10 Alternating Jump Lunge
A2) 14 Rounds of: :30/:30Sec Row/Rest Max Distance @80% Pace (Damper: 4) – 142/149/149/153/151/152/152/154/149/155/154/155/155/179(went all out)
B) Clean Complex : 2x Hang Clean, drop & reset, 1 Clean+3 Pause FSQ – 95/135/155/165/175/185
+ Clean Grip Deadlift : 5rep (4sec eccentric, 1sec hold at knee on pull) 5@315 then 5@295&275
+ Pendlay Row : 4×8 @135 (31X1)
C) 6 rft of : 15ft HS Walk (subbed 3 strict HSPU)/6 PWCl (135)/10cal Assault Bike/1:00 rest = 13:20
D) 5rds of : 6 C2B/6 Strict T2B – NFT, was written 10min EMOM but ran through it, late and tired