WOD 08/05/16

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

A1- WU- 600M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace
A2- 2 RNFT-
5 Squat Jump
5 Broad Jump (max distance)
5 Each Jump Lunge
30 Seconds Max Reps D.B. Push Press (45/25X2 or HBD)   -5 Minute Cap

B- Power Clean (Mid Thigh) + Power Jerk- 7 Minutes To WU to 70% of 7/29/16 +
3 @70% Every 90 Seconds For 8 Rounds (12 Minutes)

C- EMOM For 12 Minutes-
Minute 1 Rope Climb (Partial ROM
Minute 2- 30 Double Unders (30 Seconds Practice)

D1- Partner Assisted Nordic Curls– 3-5 X 5 Sets Each @20X1; 45 Seconds Rest
D2- Partner Assisted  HandStand Walk Practice (Vertical or 45 Degrees) – 5-20′ X 5 Sets Each; 45 Seconds Rest

718 Strength @ 7am & 7pm 

A – Warm-up
2:00 bike
3 rds
5 lateral step up
5 kossacks
5 pvc cuban press

B – Front Rack Step Up (Left Leg) (10 RM)
*use a box that is above the knee
Tempo 10X1

C – Front Rack Step Up (Right Leg) (10 RM)
*use box that is above the knee
tempo 10X1

D – Deficit Handstand Push-ups (5×5 increasing deficit)
tempo 21X1

E – Deficit Reverse Lunge (3×8 increasing loads)
Elevate working leg
perform as usual
-Attempt without weight before adding resistance
-use a 45lb Rogue Plate or 6″ box to create a deficit
-Tempo 21X1
-use DB to load this lift