WOD 08/01/16

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

A1- WU- 400M M.B. Jog (20/14#MB) @70% RPE (Sustainable Pace)
A2- 2 RNFT of:
10 WallFacing Prisoner Squats
15 GHD Hip Extension
10 Banded DeadBug (Take shoes off)
10 Paces Each Left Right Lateral Monster Walks

B1- Squat- Build To A Challenging Set of 5 @21X1; 90-180 Seconds Rest Between Attempts
B2- Dip- 5-12 Reps X 5 Sets @21X1; 60-120 Seconds Rest   -20 Minute Cap

Notes: For Squat and Dip only reps performed at tempo count.

C- 10 Minutes For Quality of:
12/10 Calorie Bike or Row Damper (8/5)
8 HPC (115/75) or 8 Goblet Squat (20/16/12Kg)
6 Lateral Bar Burpee or Burpee
1-3 Strict HSPU or 3-5 90 Degree Pike Push Up (feet on box) @80-90% Hard But Sustainable Pace

718 Strength @ 7AM & 7PM 

A – Warm-up
2:00 row
3 rds
5 Goblet squat
5 each leg step up
5 push up

B- Front Squat (10RM )
tempo 10X1

C – Weighted Dip (5×5 increasing loads)
Max or sets accross
tempo 21X1

D – Hip Extension (3×15 reps )
Keep back Flat
20X2

weighted if possible