WOD 07/01/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 200M Run @50-70% RPE
90 Seconds Bike Distance
1 Minute Max Reps Banded Pull Apart
30 USSR K.B. Swing (HBD)
20 HRPU AFAP
B- Power Clean + Power Jerk- 6 Minutes To WU To 70% +
2 EOMOM For 16 Minutes Building In 5% Increases From 70%
Notes: EOMOM= every other minute, or every 2 Minutes. If you miss take that weight again. If you miss a second time back the weight down 5%. Retake that weight, then go back up 5% to previous weight.
C1- 3 Minute AMRAP of:
75 Seconds Max Reps Power Jerk @ 65% of Above
Bike or Row Distance (Damper 4/2) In Time Remaining;
9 Minutes Rest or L-Sit: Accumulate as much time under tension as possible.
C2- 3 Minute AMRAP of:
75 Seconds Max Reps Power Jerk @ 65% of Above
Bike or Row Distance (Damper 4/2) In Time Remaining
A) 200M Run/90sec Row (465m)/1min Max Reps Banded Pull Apart (60)/30 USA K.B. Swing (2pd)/20 Ring Push Up
B) EOMOMx16min of : 1 Power Clean + Power Jerk – 155/165/175/185/195/205/210/2 15
C) Against 3min Clock : 75sec Max Reps Power Jerk @ 140 (20)/Bike Distance (.6 Mi)
+ 9 Minutes Rest
+ Against 3min Clock : 75sec Max Reps Power Jerk @ 140 (21)/Row Distance (450m)
D) 30 Minutes EMOM:
Minute 1: 25 Double Unders
Minute 2: 10 Calorie Bike
Minute 3: 100′ Farmers Walk (24kgx2)
E) 3 Minute AMRAP of: Row 150M/15 Burpee/15 Box Jump Step Down (24″) – 1rd+150+7
+ 9 Minutes Rest
+ 3 Minute AMRAP of: Row 150M/15 Burpee/15 Box Jump Step Down (24″) – 1rd+150+11