WOD 07/15/16
8 Minutes of Shoulder/Hip/Wrist Mobility (Click links for details)
A1- WU- 200M Run @50%
A2- 2 Minute AMRAP @75% RPE of: 1 WallWalk/5 WallBall (20/14#-Max Height)/3 Broad Jumps
B1- 3 Power Clean + 2 Power Jerk- @60/65/70/75/80%; 60 Seconds Rest
B2- Rope Climb- 1/1/1/1/1 (20/15′); 60 Seconds Rest -15 Minute Cap
Notes: For Rope Climb scale to partial ROM.
C- 4 Minute AMRAP of: 9 Each K.B. Snatch (24/16Kg or HBD)/150M Row (Damper 4/2)
D- 1.5 Mile Jog @50-70% RPE
E- 4 Minute AMRAP of: 9 Each K.B. HPC + Power Jerk (24/16Kg or HBD)/10/8 Calories Air Bike @85% Somewhat Hard Pace (Not Sustainable)
718 Strength
A – Warm-up
3 rds
5 goblet squat (53/35)
5 each kossack squat (53/35)
5 each arm single arm press (35/20)
B – Paused Front Squat (3×6 @ 95% of 10RM)
Tempo 13X1
C – Push Press (2×5 across)
Tempo 21X2; Use 80% of last 3×5 working weight; focus on bar speed
D – Bulgarian Split Squat (3×12 across)
@approximately 30%-35% BW; Tempo 31X1; Use same weight as last week Friday
Super set with ring push ups
rest 60-90 seconds between super sets
Ring Push Up (3×10 )
Rings set to 2-4″ off of the ground
Tempo 21X1
That’s an amazing picture!
A) 3 RNFT of : 400M Run/10 MB Clean/10 WB (20/10′)
B) 3 Power Clean + 2 Power Jerk – 205
C1) 4 Min EMOM of : 1 Legless Rope Climb (15ft) & 30 DU’s
C2) 1 Mi Run (80% RPE) – 7:15ish
C3) 4 Min EMOM of : 1 Legless Rope Climb (15ft) & 30 DU’s
C4) 2k Row (80% RPE) – 7:36
C5) 4 Min AMRAP of : 9 KB C&J (24kgx2)/10 Cal Assault Bike – 3rds
hot hot hot
D- 1.5 Mile Jog @50-70% RPE
E- 4 Minute AMRAP of: 9 Each K.B. HPC + Power Jerk (24/16Kg or HBD)/10/8 Calories Air Bike @85% Somewhat Hard Pace (Not Sustainable)
D & E not applicable, didn’t see those copy-paste…