WOD 06/23/16

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

A1- WU- 3 Minutes Bike @70-80% RPE +
A2- NFT- 100′ OH Walking Lunges (45/25#)
25 Tuck Up
100′ OH Walking Lunges
25 SuperMan

B- Pistol (Tempo:2111)- 3-4 Sets of 20 Each Leg Alternating;
Rest as needed between Sets or 10 Minutes Practice   -10 Minute Cap

C- EMOM For 15 Minutes of:
Minute 1- 20 Anchored Ab Mat Sit Ups
Minute 2- 10 Each Alternating D.B. Reverse Lunge (Tempo: 2111)
Minute 3- 20 USA K.B. Swing (24/16Kg)

Notes: Do not drop the D.B.'s or K.B.'s under any circumstances/Choose weight for D.B. Reverse Lunge/ For Reverse Lunge Hold D.B. like a Goblet Squat.

Conditioning

8 Minutes of Shoulder/Hip/Back Mobility

A- WU- Tabata- Ball Slam (20/15#)

B1- EMOM For 15 Mintues:
8-15 K2E
10-15 WallBall (20/14#-Max Height)
15/12 Calorie Row (Damper 3/2);
5 Mintues Rest

B2- EMOM For 15 Minutes:
45 Seconds Each- Rope Undulation
Single or Double Unders
Walking Lunges With A Twist

Notes: @80-90% Sustainable Pace

C- *NFT- Accumulate 1 Minute Each:
(between 2 benches) Supine Chinese Plank
Prone Chinese Plank
Left Side Plank
Right Side Plank