WOD 07/13/16
8 Minutes of Hip/Hip Mobility (Click links for details)
A1- WU- 400M Run @70-80% RPE +
A2- NFT- 10 Each Alternating Side Lunges
10 Each Ice Skaters
10 Jumping Lunges
1 Minute Max Reps Tuck Up
1 Minute Max Reps WallWalk (InchWorm)
B1- Press- 8/8/8/8 @Tempo:21X1 Building From 50-65%; 1 Minute Rest
B2- D.B. Step Up- 6/6/6/6 @Tempo:2111 @Aproximately 30-35% BW In Each Hand; 1 Minute Rest
Notes: For Step Up box should be set at Tibial Tuberosity (bottom of knee cap)/ 4 Top end work sets, as heavy as possible at tempo.
C1- 3 Minute AMRAP of: 3 Thruster (75/45)/5 Lateral Bar Burpee/9 Pull Up; 9 Minutes Rest or Athletes Choice Active Recovery
C2- 3 Mintute AMRAP of: 3 Burpee Box Jump Over (24/20″)/5 Push Press (75/45)/9 Pull Up @85% Somewhat Hard Pace
718 Strength
A- Warm-up
3 rds
7 KB DL
7 KB USSR Swing
7 KB DL
7 KB USSR Swing
7 each arm KB Thruster (20/12kg)
B – Sumo Deadlift (5RM)
Tempo 20X1; 15-17 minutes
share bars to facilitate in set up and break down time and cheer on your classmates
share bars to facilitate in set up and break down time and cheer on your classmates
C – Shoulder Press (5×5 across )
tempo 21X1; use 90% of last 3×5 working weight
D – Bent Over Row (3×15 across)
Tempo 21X1; make contact at the sternum each rep full lock out at the bottom
Tempo 21X1; make contact at the sternum each rep full lock out at the bottom
A1)10 Each Alternating Side Lunges/Ice Skaters/Jumping Lunges
1 Minute Max Reps Tuck Up/1 Minute Max Reps WallWalk
A2) 400M Run
B1) Press 4×10 (21X1) – 95/100/105/95
B2) Back Rack Lunge 4x5ea (21X1) – 145×4
C) 3Min AMRAP of : 3 Thruster (75)/3 Burpee Bar Muscle Up – 3rds+4
D1) Sled Push 5x50M (150lbs)
D2) Waiters Walk 5x50M (20kgx2)
E) 3Min AMRAP of : 3 Burpee Box Over (45″)/1 Wall Walk/3 DB Squat Clean Thruster – 3rds