WOD 07/08/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A1- WU- NFT- 30-50 Banded Pull Apart/30-50 Banded Glute Bridge
A2- 3 RNFT of: 1 WallWalk/10 Jumping BallSlam (20/15#)/15 Cal Bike
B- 3 Power Clean + 2 Jerk- Build up heavy but no misses. -15 Minute Cap
C1- 3 Minute AMRAP of:
21 USSR K.B. Swing (2/1.5 Pood or HBD)
10 WallBall (20#-10’/14#-9′ or 20/14#-Max Height)
30 Double Unders (30 Seconds Practice); 9 Minute Rest or Athletes choice active recovery.
C2- 3 Minute AMRAP of:
21 D.B. HPC (45/25X2)
10 D.B. Thruster
30 Double Unders (30 Seconds Practice)
@85% Somewhat Hard Pace (Just barely sustainable)
718 Strength
A – Warm-up
3 rds
5 lateral step up
10 air squat
10 groiner
5 lateral step up
10 air squat
10 groiner
B – Paused Front Squat (3×6 reps @90% of 10RM); Tempo 13X1
C – Bench Press (2×5 Across); Tempo 10X1
add 10 more pounds from june 29th, if you weren’t here use 80% of your last 3×5 across day
Focus on bar speed and locking out fast
Focus on bar speed and locking out fast
D – Bulgarian Split Squat (3×10 reps across)
@approximately 30% BW; Tempo 31X1
Use DB or KB to weight this movement
Choose a load that is HBD
@approximately 30% BW; Tempo 31X1
Use DB or KB to weight this movement
Choose a load that is HBD
BEAST!!