WOD 07/06/16
8 Minutes of Hip/Hip Mobility (Click links for details)
A1- WU-400M Run @70-80% RPE +
A2- NFT- 10 Each Alternating Stationary Back Lunges
Forward Jumping Lunges
Alternating Side Lunges
1 Minute Max Reps Tuck Up
50′ Forward Gymnastics Bear Crawl 50′ Backward Gymnastics Bear Crawl
B1- D.B. Bulgarian (rear foot elevated) Split Squat–
8/8/8/8 Reps Each Side @ Approximately 30-35% BW in each Hand
(Tempo:3010); 90 Seconds Rest
B2- Seated D.B. Alternating Press–
8/8/8/8 Each (Tempo:2010); 30 Seconds Rest -15 Minute Cap
Notes: 4 Top end work sets, as heavy as possible at tempo.
C- 2 Rounds of- 3 Minute AMRAP: 45 Seconds Max Reps Box Jump Step Down (24/20″)/45 Seconds Max Reps Burpee/Max Calorie Row or Bike In Time Remaining @85% Somewhat Hard Pace; 9 Minutes of Rest Between Rounds
718 Strength
5 push up
5 inch worm
5 each arm shoulder tap
5 each walking lunge
increase in load from last 3×5 day
D1 – 1 Arm Shoulder Press Left Arm (2x Max Reps @33% BW)
tempo 10X1
D2 – 1 Arm Shoulder Press Right Arm (2x Max Reps @33% BW)
tempo 10X1
steamy!
A) 3 RNFT of : 10 Banded Clamshell/Deadbug/Reverse Lunge with Twist (20lbs slamball)
B) Row 0:30/0:45 work/rest @ 80% (Damper 4) – 152m avg, forgot to write down my numbers but all between 150 &154
C) FSQ 4×10 – 135/155/165/165
D) Against a 3min clock : 30′ HS Walk/5 Muscle Up/Bike (Cal) in time remaining – 20cal
+ 9min Rest
Repeat Above – 22cal
E) 4rds of : 50M Sled Push (170 lbs)
then
4rds of : 50M double Waiters Walk (20kgx2)
Today was brutally hot.