WOD 06/29/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 2 Minutes Row @50-80% RPE +
4 Rounds of: 30 Seconds Row Max Distance @100% RPE;
30 Seconds Rest (Damper: 0-150#=2/150-200#=3/200#+=4)
Notes: Rest handle (oar) in the hook and stay seated between rounds/Record score for each round/3-5 Minutes Rest after A1 and before A2. This is an assessment, please follow the instructions exactly. If you are unclear of the instructions, please ask a coach for guidance.
A2- 3 RNFT of:
10 Banded Squat @Tempo:2210
10 Banded DeadBug (band around the mid-foot)
10 Each Alternating Reverse Lunge With Twist -6 Minute Cap
B- Front Squat- 3/3/3/3/3 @Tempo:23X1;
Rest as needed between attempts -15 Minute Cap
C- 8 Minute AMRAP of:
12 Box Jump StepDown (24/20″)
12 USSR K.B. Swing (2/1.5/1 Pood)
200M Run @ 25 Minute Sustainable Pace
718 Strength
A – Warm-up: 2 rounds
5 inch worm
10 Groiner
15 each leg lunge
15 Cal bike or row
B – Paused Front Squat (3×6 reps @85% of 10RM Front Squat)
Tempo 1/3/X/1
C – Bench Press (2×5 reps @80% of previous working weight)
Tempo 22X2
D – Glute-Ham Raises (3×8 reps)
tempo 21X1
I miss Shante so mush already 🙁
I can only hope that i was the one making her smile in this photo
I also miss Shante so mush…
A1) 1Min Row
+ 3 Rds of: 30/30sec Row/Rest (Max Distance) (Damper : 4) – 188/179/180
A2) 2 RNFT of : 10 Banded Squat @Tempo:2210/10 Banded DeadBug/10 Each Alternating Reverse Lunge With Twist
B) Front Squat 3RM (33X1) – 205
+ 30rep @ 165 (10/10/5/5 sets)
C) 8min AMRAP of : 12 USA KBS (2pood)/12 Cal Assault Bike = 5rds
D) “Segmented Karen” = 3rds of : 90/90sec Work/Rest WallBall capped at 50/rd (20#/10′) – 38/40/41