WOD 07/05/16

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

A1- WU- NFT- 20 Each
M.B. Back Lunge W/Twist (HBD)
10 Each Jumping Lunge
1 Minute Max Reps GHD Hip Extension
+ 200M Run@ 70-90% RPE
A2- 6 Rounds of: 50M Sprint@95% Very Hard Pace; 1:10 Rest Between Efforts

B1- Squat- 10/10/10 (Tempo: 22X1) @55-65% of 05/19/16; 120 Seconds Rest Between Sets
B2- Strict Deficit Hand Stand Push Up- 5X3-10 (Tempo: 30X3); 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.

C- 6 Rounds of:
10 Seconds Max Calories Air Bike or Sprint Distance or Row Meters (Damper 4/2)@95% Very Hard Pace;
1:10 Rest Between Efforts

*D- Accumulate 2 Minutes L-Sit (tuck l-sit) In as few attempts as possible
5 Strict K2E (Tempo: 3/0/3/0) Every Time You Break
*= Complete as much as possible in time remaining.

718 Conditioning

A – Warm-up: 90 Seconds Row @ 80% RPE +
1 Minute Double Under Practice +
45 Seconds Max Reps Banded Pull Apart

B – (Half) OPEX 90 Minute AMRAP
45 Minute AMRAP of:
1300M Row (Damper 4-2)
200M Farmers Walk (2/1.5)
15 Wall Walk
42 Double Unders
@70-80% Moderately Sustainable Pace/Should continue to move at 1 pace the whole time

C – For Row Damper: 0-150#=2/150-200#=3/200#+=4)
For Farmers Walk Scale HBD
For Wall Walk Scale Walk Out Push Up or Inch Worm
For Double Unders Scale 3:1=126 Singles

D – Against a 6 Minute Clock- RFQ:
60 Anchored Sit Up
30 T2B
Max Plank in time remaining
RFQ= Reps For Quality
Score= How much time under tension in plank position.
-6 Minute Cap