WOD 07/22/16

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

A1- WU- NFT- 30-50 Banded Pull Apart/30-50 Banded Good Morning
A2- 3 RNFT of: 10 WallBall (20/14#-Max Height)/5 BroadJump (Max Distance)/10/8 Cal Air Bike

B- Power Clean + Power Jerk- 6 Minutes To WU To 70% +
2 EMOM For 6 Minutes Building in 5% Increases From 70%

Notes: If you miss take that weight again. If you miss a second time back the weight down 5%. Retake that weight, then go back up 5% to previous weight.

C- 4 Minute AMRAP of:
9 Thruster (95/65)
9 Pull Up
9 Calorie Bike or Row (Damper 5/3) @85% Somewhat Hard (Not Sustainable Pace)

D- Pendlay Row- 5/5/5/5 @20X2;
60 Seconds Rest   -10 Minute Cap

E- 4 Minute AMRAP of:
9 Thruster (95/65)
9 Pull Up
9 Calorie Bike or Row (Damper 5/3)

A – Warm-up
2:00 bike or row
2 rds
7 Kossacks
7 lateral Step up
7 yoga push up

B – Paused 1/4 Front Squat (3×5 across @95% of 10RM Front Squat)
hold for 3 seconds at the bottom; ascend to parallel; go back below paralel, stand up. Tempo: 13X1

C – Shoulder Press (2-3 sets of 5@ 80% of july 13th)
11X1; These are back off sets; Focus on fast lock out

D – Bulgarian Split Squat (3×15 Across @ same weight of July 15th)
@approximately 30%-35% BW
11X1