WOD 06/26/16
8 Minutes of T-Spine/Shoulder/Hip Mobility (Click links for details)
A- WU- NFT- 200M Run +
20 Squat Clean WallBall (20/14#-Max Height)
B- Power Clean + Power Jerk- 10 Minutes To A Challenging Single +
3 Building From 60% EMOM For 10 Minutes
Notes: Hold each Jerk in finish position for 2 seconds/Build heavy but no misses!
*C1- 4 Rounds of-
Against a 2 Minute Clock AMRAP:
10 D.B. Thruster (HBD)
400M Run @85% Somewhat Hard Pace; 2 Minutes Rest
C2- 2 Minutes Active Recovery HandStand Walk Max Distance (Practice);
2 Minutes Rest (6 minutes total before second round of c1)
*=Complete as much as possible in time remaining.
Long but very fun “Captain’s” Comp Team Practice Today…
A) 50′ Walking Lunge w/ Twist/20 EA Cossack Squat/10 Ea Dynamic Instep Stretch
+ 400M Run
+ 5x80m Shuttle Run
B) EMOM for 10min of : 1Power Clean + 1 Power Jerk (increase weight each round) = 135/145/155/165/175/185/190/195/200/210
C) Good Mornings 4×8 (31X1) = 95/115/125/135
D) Metcon Madness:
– 4rds of : 2Min of : 5 PWSn (95)/Air Bike (Distance); 6min Rest – .7/.7/.7/.7
THEN
– 15 Min Team Sled Push (170) switching every 0:20 seconds
THEN
– 4rds of : 2Min AMRAP of : 3 C&J (135)/400M Run; 6min Rest – 1+1/1+2/1+2/1+3
I spent the rest of the day way more tired than I thought I would be after this. Was a good workout all in.