WOD 07/12/16

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

A1- WU- 200M Run@ 70-90% RPE; 30 Seconds Rest
A2- 6 Rounds of: 50M Sprint@95% Very Hard Pace; 1:10 Rest Between Efforts
A3- NFT- 20 Each
10 Each OH Lunge (45/25#)
10 Each Jumping Lunge
1 Minute Max Reps USSR K.B. Swing (24/16Kg)

B1- Squat- 8/8/8 (Tempo: 22X1) @60-70% of 05/19/16; 120 Seconds Rest Between Sets
B2- Strict Deficit Hand Stand Push Up- 5X4-10 (Tempo: 20X2); 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:
15 Seconds Max Calories Air Bike or Row Meters (Damper 4/2)
@95% Very Hard Pace; 120 Seconds Rest Between Efforts

*D- For Time:
100 Anchored AbMat Sit Ups
10 USSR K.B. Swing (24/16Kg or HBD) @ Top of EMOM

718 Conditioning

A – Warm-up
3 Minutes Row @50-75% RPE + NFT- 50 Banded Pull Apart/3 Skin The Cat (Tempo:3521)

B – For Time:
30 Wall Walks; 15 Minute Cap
Grinder/Just keep plugging away until you are done!

C – EMOM For 15 Minutes of:
Minute 1- 45 Seconds Max Reps Alternating D.B. Snatch (45/25)
Minute 2- Max Reps Ring Row
Minute 3- Max Reps Double Unders

@80-90% Sustainable Pace
For D.B. Snatch Alternate Left, Right Each Rep/Scale HBD/Do Not Drop!
For Ring Row Scale Lever (height of rings)
For Double Unders Practice (Absolutely NO SINGLES!!)

D – For Quality:
30 Strict Toes To Bar @Tempo:2121
20 Second Plank Every Time You Break
Scale with strict Hanging Knee Raises