WOD 06/27/16

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

A- WU- 1 Minute Row @50-70% 1K Split Pace +
3 Rounds of: 1 Minute Row 80-90% of 1K Split Pace (06/06/16); 1 Minute Rest

B1- Push Press- 5/5/5/5/5/5 (11X1); 30 Seconds Rest
B2- Weighted Pull Up – 3/3/3/3/3/3 (20X2) Heavier than last week; 90 Seconds Rest

Notes: If as of yet unable to do weighted Pull Up, practice advanced Pull Up variations {advanced for you})

C- 15 Minute AMRAP (@80-90% of 45 Minute sustainable pace) of:
10 WallBall (20#-10’/14#-9′ or HBD to Max Height)
5 Strict HSPU (Pike Push Up 18/12″ Box)
5 Chin Up (Ring Row)
500M Row @70% of 1K Split Pace

718 Strength
This week we start Texas Method training. You will see both upper and lower body in one session

A – Warm-up :2 min row or bike +
2 rds
5 Yoga push up
10 push up shoulder touches
15 air squat

B – Shoulder Press (3×5 reps across )
increasing load from last time. If you don’t have a previous load use 70% of your 1RM
-If you missed a set or rep last time reset to 90% of your last working weight

C – Back Squat (2×5 reps across @80% of your last working weight)
Tempo 11X1

D – Handstand Push-ups (4x 45% of max reps UB set)
These are strict. Tempo 21X1. If you don’t have strict HSPU work on the negatives (eccentric) part of the movement