WOD 07/20/16
8 Minutes of Hip/Hip Mobility (Click links for details)
A1- WU- 400M Run @70-80% RPE
A2- NFT- 10 Each Alternating Stationary Back Lunges
Forward Jumping Lunges
1 Minute Max Reps Tuck Up
50′ Forward Gymnastics Bear Crawl 50′ Backward Gymnastics Bear Crawl
B1- Press- 6/6/6/6 @Tempo:20X1 Building From 65-75%; 1 Minute Rest
B2- D.B. Bulgarian (rear foot elevated) Split Squat–
8/8/8/8 Reps Each Side @ Approximately 30-35% BW in each Hand
(Tempo:3010); 90 Seconds Rest
Notes: For Split Squat Try to go a little heavier than 07/06/16; box set just below the knee. For Press Try to go a little heavier than 07/13/16. 4 Top end work sets, as heavy as possible at tempo.
C1- 2 Minutes AMRAP of: 6 Power Snatch (75/45)/150M Row Sprint (Damper 5/3); @85% Somewhat Hard Pace (Not Sustainable) 6 Minutes Rest or Athletes Choice Active Recovery
C2- 2 Minute AMRAP of: 9 Push Press (75/45)/200M Sprint; 6 Minutes Rest or Athletes Choice Active Recovery
C3- 2 Minutes AMRAP of: 5 Thruster (75/45)/20 Double Unders
2:00 bike or row
2 rds
7 push up
7 air squat
7 hip up and down
take 3 attempts to find a 10RM
Now, Sam’s arms are impressive. But Sean’s dance moves are something else entirely…
Oh my god I just found this. AMAZING!!