WOD 06/21/16

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

A- WU- 2 RNFT- 30 Seconds Max Reps WallBall (20/14#-10′)/200M Run @80% RPE; 3 Minutes Rest

B1- Squat- 5X5 (Tempo: 21X1) @75-80% of 05/19/16; 120 Seconds Rest
B2- Strict Deficit Hand Stand Push Up (Tempo: 20X1)- 5 Sets of Max Unbroken; 60 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.

*C- 3 Rounds of- Against a 2 Minute Clock AMRAP: 10 Box Jump Step Down (24/20″)
15 USSR K.B. Swing (2/1.5 Pood)
30 Double Unders (60 Singles) @85% Somewhat Hard Pace; 6 Minutes Active Recovery Between Rounds: Bike or Row Calories @50% RPE

*= Complete as much as possible in time remaining.

Conditioning

8 Minutes of Hip/Back/Shoulder Mobility

A- WU- 5 Minute AMRAP of: 10 Air Squat/100M Run/10 Each Alternaing Walking Lunges/100M Run; 2.5 Minutes Rest

Notes: Pacing Should be 80-90% 5 Minute Sustainable Pace

B1- 1 Round of: 3 Minute AMRAP of: 10 Jumping Squats/100M Run/10 Each Jumping Lunges/100M Run; 9 Minutes Rest

B2- 1 Round of: 3 Minute AMRAP of: 12/9/6 USA K.B. Swing (16/12kg)/Calorie Row; Rest Up To 9 Minutes before C.

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

C- Tabata- Lateral Ball Slam (20/15/10#)

Notes: Try to replicate same # of reps each round

*D- HandStand Hold- Accumulate 2 Minutes (in as few sets as possible)