WOD 08/03/16
8 Minutes of Hip/Shoulder /Ankle Mobility (Click links for details)
A1- NFT of:
2 WallWalk (Hold 5 Seconds In HandStand)
10 Chin Up
10 Each Leg Walking Lunges
15 Banded Pull Apart
20 Banded Good Morning -3 Minute Cap
A2- WU- 400M Run @80-90% Sustainable Pace
B- Sprint- 5 Rounds of: 10 Seconds Max Distance
@95% Very Hard Pace; 1:10 Rest
C- Press- 5X5 @80-87% 0f 1RM From 7/27/16 (No Misses) @21X1;
60-120 Seconds Rest Between Sets -15 Minutes Cap
D1- 3 Minutes AMRAP of:
5 Pull Up or Jumping Pull Up
5 K.B. Push Press (24/16KgX2 or HBD )
20 Double Unders or 15 Tuck Jumps @85% Somewhat Hard Pace (Not sustainable)
D2- Immediately into: 2K Row or 1400M Relay Run (800/400/200M) @80-90% Hard But Sustainable Pace
D3- 3 Minutes AMRAP of:
5 Pull Up or Kneeling Pull Up
5 K.B. Push Press (24/16KgX2 or HBD)
20 Double Unders or 30 Seconds Double Unders Practice @85% Somewhat Hard Pace (Not sustainable)
718 Strength @ 7am & 7pm
A – Warm-up
200 M run
3 rds
5 KB DL
5 single arms swings
2 inch worm
B – Sumo Deadlift (10RMt)
tempo 10X1
C – Weighted Pull-ups (5×5 increasing loads)
tempo 21X1
D – Single Arm Dumbell Press (3×8 @100% of 10RM)
21X1
Happy Birthday Smanik !
Thanks buddy!
Feliz cumpleaños!
Happy Birthday Dave!
Make up post:
A) 10 ea : HSPU/Chin Up/Pistol (ea)/15 band Pull apart/20 band GM
B) Air Bike 6x work/rest 0:10/1:10
C1) Strict Press 5×5 (115)
C2) Weighted Pull Up 5rep Max (+90lbs)
D) 3Min AMRAP of : 5 strict pull up/5 KB HPC&J (24kg)/20 DU = 3rds
E) L-sit 2min accumulate during 9min rest
F) 3Min AMRAP of : 5 butterfly pull up/5 KB HPC&J (24kg)/20 DU = 3rds
G) BIRTHDAY BURPEES (33)