WOD 06/20/16
8 Minutes of Shoulder/Hip/Rack Mobility (Click links for details)
A- WU- 1 Minute Row @50% RPE +
500M Row @80% of 1K Split Pace 06/06/16; 120 Seconds Rest +
500M Row @90% of 1K Pace
B1- Push Press- 6/6/6/6/6 (11X1); 30 Seconds Rest
B2- Weighted Pull Up – 3/3/3/3/3/3 (20X2); 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:
3 Minutes AMRAP of:
1 WallWalk
2 D.B. Man Maker (HBD)
Row 250M @1K Split Pace From Above; 120 Seconds Rest
A) 2×0.5Mi Assault Bike, 2min Rest Between Efforts
B1) Push Press 6×4 – 135/155/165/175/175/185
B2) Weighted Pull Up 6×3 – 2 pood
C) Half Regional Nate – 2rds+2MU (same as last time, 1rd strict HSPU & 1rd +1 Ab Mat strict HSPU)
D) 3x5min AMRAP of : 1 HS Walk (3 attempts)/1 Squat Clean Thruster to BTN Thruster (135)/250M row; 2:30 rest between – 2rds+1+1 each round
E) 1-arm Standing DB Press 4×8 each @ 35lbsx2
+ Bulgarian Split Squat 4×10 each @ 24kgx2
+ Bridge on Rings 4×12 breaths