WOD 07/14/16

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

A1- WU-  2 RNFT of:
10 Banded Clam Shells
10 Banded DeadBug (band around the mid-foot)
10 Each Alternating Reverse Lunge With Twist   -6 Minute Cap
A2- 6 Rounds of:
30 Seconds Row Sprint Max Distance  @90-95% of Pace From 06/01/16 (Damper- 0-150#=2/150-200#=3/200#+=4); 45 Seconds Rest Between Rounds

B- Front Squat- 8/8/8 Heavier Than 06/01/16 @20X1;
Rest Up To 180 Seconds Between Sets

C- 15 Minute EMOM of:
Minute 1: 1 D.B. Man Maker (45/25#X2 or HBD)
Minute 2: 10-15 T2B
Minute 3: 10-15 Calorie Air Bike or Row (Damper 8/5)

718 Conditioning

A – Warm-up
For Quality-
2 RNFT of:
5-10 D.B. Hang Power Clean
1-3 Chin Up
5-10 WallBall
10-20 Double Unders
@50% RPE
-5 Minute Cap

B – 10 Minute AMRAP of:
50 D.B. or K.B. Hang Power Clean (HBD)
50 Double Unders;
2-10 Minutes Rest
@80-90% Sustainable Pace/Keep it aerobic and do not redline.
Scale D.B. HPC as necessary
For Double Unders Scale with feasible # of reps or 1 Minute of DU Practice (NO SINGLES!)
Rest 2-10 Minutes before starting B2

C – 10 Minute AMRAP of:
50 Chin Up
50 WallBall (20#-10’/14#-9′)
@80-90% Sustainable Pace/Keep it aerobic and do not redline.
Scale Chin Up with Kneeling or Assisted or Jumping depending on function of individual
Scale WB height first, then weight if necessary

D – 200M Farmer Carry (HBD) +
10 Double K.B. Swing EMOM