WOD 07/27/17
8 Minutes of Hip/Hip Mobility (Click links for details)
A1- WU- 250M Row @70-80% RPE
A2- 2 RNFT- 10 Each Alternating Side Lunges
10 Ice Skaters
15 Tuck Up
A3- 2 Rds of: 25′ Forward CrabWalk 25′ Backward Crab Wallk
B- Press- Challenging Single @10X1; Rest as needed -16 Minute Cap
C1- 2 Minutes AMRAP of: 1 Round of Mary/20 Double Unders; @85% Somewhat Hard Pace (Not Sustainable) 6 Minutes Rest or Athletes Choice Active Recovery
C2- 2 Minute AMRAP of: 2 Rounds of Cindy/20 Double Unders; 6 Minutes Rest or Athletes Choice Active Recovery
C3- 2 Minutes AMRAP of: 1 WallWalk/5 Pull Up/5 Jump Squat/20 Double Unders
Notes: Mary= 5 HSPU/10 Pistol (5 ea alternating)/15 Pull Up Cindy= 5 Pull Up/10 Push Up/15 Air Squat
Weightlifting
2:00 row
2 rds
5 Yoga push up
5 thoracic rotation
5 each walking lungeB – Shoulder Press (5RM )
11X1
C – Overhead Squat (2-3 sets of 5 at 70%)
21X1; These should feel light; do not go Heavier because it feels easy; DO not miss a set
D – Dumb bell Bench Press (3×10 reps Climbing )
22X1
Super set with band push downs
rest 1:00 between superset
E – Banded Push Down (3×25 reps )
10X3 ; GO UB
Men use Mini band (Red)
Ladies Use Micro mini (orange)
Smile Cory 🙂 you’re in the future
Cory’s definitely catching Pokemon.
A1) 3min Assault Bike
A2) 2 RNFT of : 5ea hip raise banded clamshells/5ea Alternating Side Lunges/10ea Walking Lunge/1 Skin The Cat
A3) 10 Wall walk
B1) Press 1rep – 145lbs
B2) Push Jerk 1rep – 220lbs
C1) 2 Min AMRAP of : 1rd Mary/20 Double Unders (1rd)
– 2min rest/2min plank/2min rest
C2) 2 Min AMRAP of : 1rd Mary/20 Double Unders (1rd+5 this time)
– 2min rest/90sec OHS Hold (45)/2min rest
D) 2rds of : 10ea Walking Lunge/5 KB Push Press (20kgx2)/100m Farmer’s Walk/10 KB Thruster/100m Farmer’s Walk – did NFT but kept a move on