WOD 06/28/16
8 Minutes of Hip/Shoulder/Wrist Mobility (Click links for details)
A- WU- 2 RNFT-
30 Seconds Max Reps D.B. Thruster (HBD)
200M Run @80% RPE; 3 Minutes Rest
B1- Squat- 5X4 (Tempo: 21X1) @80-85% of 05/19/16; 120 Seconds Rest
B2- Strict Deficit Hand Stand Push Up- 5X5-10 (Tempo: 20X1); 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/Adjust # of HSPU reps based off of ability.
*C1- 5 Rounds of-
2 Minutes AMRAP of: 9/6/3
Hang Power Clean (115/75)
Bike Calories@80-90% of A 6 Minute Max Pace (sustainable)
*C2- 2 Minutes Active Recovery HS Walk 5-20′ Unbroken (Practice)
Notes: For Active Recovery you can elect to rest or use this time to practice any gymnastics movement.
*= Complete as much as possible in time remaining.
718 Conditioning
8 Minutes of Shoulder/Hip/Back Mobility
A1- WU- 1 Minute Air Bike @50% RPE
A2- 3 Minutes Max Calories Air Bike or Row (Damper 5/3)
B- EMOM For 30 Minutes: 5-10 Box Jump Step Down (20/18″)
10-15 USA K.B. Swing (16/12Kg)
8-12 Burpee
15 Anchored Ab Mat Sit Up
10-15 D.B. Deadlift
C- Against a 10 Minute Clock: Run 800M
10 WallWalk
30 WallBall (20#-10’/14#-9′)
100 Each Alternating Walking Lunges
60 T2B
Notes: @80-90% Hard But sustainable Pace
Jack needs a caption.
Hook it up please
How many hang power cleans and how many calories for the WOD?
Never mind
Fran who?
Calling crossfit HQ
” You want me to lift how much?”
I was jut calling my “guy” to unload my bar for me…
You got a guy for that too?