WOD 07/11/16
8 Minutes of Ankle/Hip/Shoulder Mobility (Click links for details)
A1- WU- The Dot Drill (All 5 patterns)
A2- 30 Seconds To WU + Cory= For Time: 200 Double Unders (Max Reps/Practice) – 6 Minute Cap
B1- DeadLift- 5/5/5/5 @31X1; 60 Seconds Rest
B2- Weighted Dip- 5/5/5/5 @21X1 Heavier Than Last Week; 90 Seconds Rest
Notes: For DeadLift Build Heavy but do not deviate from tempo/For Weighted Dip try to go a little bit heavier than last week.
C- Against A 14 Minute Clock- For Time:
10 Rounds of:
7 D.B. Hang Power Clean (45/25#X2 or HBD)
7 D.B. DeadLift
7 T2B +
400M D.B. Farmers Walk @80-90% Somewhat Sustainable Pace
718 Strength
A – Warm-up: 3 rounds
10 push up
10 ring row/ or strict pull up
10 Goblet squat (45/25)
10 ring row/ or strict pull up
10 Goblet squat (45/25)
B – Bench Press (5RM); Tempo 20X1
Do not go until failure; leave with a WIN
The last rep shall be challenging; 15 min cap
The last rep shall be challenging; 15 min cap
C – Back Squat (2×5 reps across) ; Tempo 20X1
Use 80% of last 3×5 working weight; Focus on speed out of the bottom
D1 – Handstand Push-ups (3xME) ; Tempo 21X1 (Strict)
Superset with Ring Row; rest 2:00 between supersets
If you do not have HSPU is DB or KB approximately 33% body weight per arm
If you do not have HSPU is DB or KB approximately 33% body weight per arm
D2 – Ring Rows (3xME); Tempo 21X2
Position yourself as parallel to the ground as possible, ensure you make contact with the chest at the top and hold for 2 Sec; Full Range of Motion is always better than partial range of motion; don’t cheat yourself, your ego is not your amigo
NO ONE will finish this work out so wouldn’t it be an AMRAP?
A1) The Dot Drill
A2) Cory = For Time: 200 DU’s – 1:58 (breaks at 134&172)
B1) DeadLift – 4×5 (31X1) @315
B2) Weighted Dip – 4×5 (21X1) @2pood
C) 4rft of : 12 DL (205)/12 Burpee Over Bar/12 T2B – 12:00
D) NFT (constant effort) 3rds of : 200M Farmer’s Walk (24kgx2)/10 HPC/10 Bent-over Row/10 Push Press (sub for strict press)
E) NFT (for quality) 3rds of : 20 GHD Sit Up/10 UB Butterfly Pull Up (sub for Max Strict PU, need to practice my rhythm there)