WOD 06/25/16
8 Minutes of Back/Shoulder/Calves Mobility (Click links for details)
A1- 3 Minutes Air Bike 80-85% RPE (@9 minutes sustainable pace)
A2- 20 Single Leg Bridge (Tempo: 2012)
50′ D.B. Death March (Tempo: 2111/HBD)
20 Each Alternating Shoulder Taps (1/1/1/2)
Accumulate 45 Seconds FLR on Rings
B1- Bench Press- 6/6/6/6 (Tempo:20X1); 1 Minute Rest
B2- DeadLift- 5@80% + 3/3/3/3 @85% of 1RM (Tempo:30X1); 90 Seconds Rest
C- 3 Rounds- 2 Minute AMRAP of:
3 Power Clean + Push Press (95/65)
5 Burpee Box Jump Over (24/20″)
250M Row (Damper 4/2); 2 Minutes Rest
Notes: 80-90% of 6 Minute Sustainable Pace/Do not drop/Scale weight down only!
Open Bar Friday Make-Up Session…
A) 20 Band Pull Aparts/3 Slow Skin The Cat/10 Panda Pull/10 HP Snatch10 OHS/200M Run
B) 2x Hang Snatch/Reset/1 Snatch – 145lbs
C) 10 Minute AMRAP of: 3 Muscle Up/5 HPSn (135)/5 OHS/5 Bar Facing Burpee/30 DU/250M Row
+ 6 Minutes Rest
+ Repeat 10 Minute AMRAP of: 3 Muscle Up/5 HPSn (135)/5 OHS/5 Bar Facing Burpee/30 DU/250M Row
– 2rds+4/2rds+1
D) 4×8 KB Floor Press (24kgx2)
+ 3×3 Pistol Practice (right knee tweaked so stopped there)
+ 3×8 DB Roll Back (35lbsx2)