WOD 07/18/16
8 Minutes of Shoulder/Hip/Back Mobility (Click links for details)
A1- WU- Row 500M @50-70% 1K Pace from 06/06/16 +
A2- 2 Rounds of: 500M Row @1k T.T. Pace; 2 Minutes Rest Between Rounds
B1- DeadLift- 5/5/5/5 @31X1; 75 Seconds Rest
B2- Weighted Dip- 5/5/5/5 @20×1 Same weight as 07/04/16; 75 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- EMOM For 10 Minutes- 5 Pull Up
5 HSPU
5 Power Clean (95/65 or HBD) @80-90% Sustainable Pace
Notes: For both Pull Up and HandStand Push Up stay strict for as long as possible. Focus on pacing and try to keep it aerobic. If necessary scale # of reps to avoid redlining.
718 Strength
A – Warm-up
3 rds
10 each single arm kbs (35/26)
5 yoga push up
5 thoracic rotation
5 each leg jump lunge
3 rds
10 each single arm kbs (35/26)
5 yoga push up
5 thoracic rotation
5 each leg jump lunge
B – Push Press (5RM)
Tempo: 10X1 ; 15 min cap
Aim for 5 – 10 more pounds than June 1st
Leave with a win
Aim for 5 – 10 more pounds than June 1st
Leave with a win
C – Back Squat (5×5 across)
Tempo 20X1; Use 90% of last 3×5 working weight; 20 min cap
Tempo 20X1; Use 90% of last 3×5 working weight; 20 min cap
D – Strict Pull-ups (3×50% max UB set)
Tempo 10X1
Tempo 10X1
Caption needed on this photo!
A) 400M Run @ 50% then 2x400M Run @ 80%
B1) Deadlift 4×5 (31X1) – 315
B2) Ring Dip 4×5 – 2pood
C) 10 Min EMOM of : 5 HSPU & 5 Ring Dip & 5 PWC (95) – 5rds of 5/5/5, 5rds of 3/3/5
D1) Weighted Knee Raise (20lbs) 4×15
D2) Hip & Back Ext 4×15