WOD 08/09/16

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

A1- WU- 200M Run @50-70% RPE; 60 Seconds Rest
A2-400M Run@90% Hard Pace
A3- 2 RNFT of:
10 Hollow Rock
10 Each Single Leg Glute Bridge
10 USSR K.B. Swing (2/1.5/1/.75 Pood)

B- Hang Clean (BTK)- 6 Minutes To WU 80% of 07/20/16 +
2@80% EMOM For 9 Minutes or 15 Minutes Practice

C- Sumo DeadLift- 5X5@78-83% of 07/25/16 @21X1; 90-180 Seconds Between Sets As Needed

D- 3 Rounds For Quality of:
6 Each Leg D.B. Walking Lunge (45/25X2) or 6 Each Leg Walking Lunge
9 D.B. HPC or 12 M.B. Clean (20/14/12/6)
12 T2B or 10 Hanging Knee Raises
15 Calorie Row (Damper 8/5) @80-90% Hard But Sustainable Pace   -12 Minute Cap

Conditioning

8 Minutes of Shoulder/Hip Mobility

A1- WU- Reverse Tabata- Air Bike @90% Very Hard Pace (Not sustainable)
A2- For Quality- 200′ Walking Lunge@70% RPE

B- 5 Rounds of:
500M Row
12 Ring Row
12 K2E or Hanging Knee Raises
12 GHD Hip Extension
12 HRPU @80-90% Hard But Sustainable Pace; 60-90 Seconds Rest Between Rounds

C- Tabata- Lateral BallSlam (20/15#)

D- 3 RNFT-
Sorensen Hold: Max UB Time Under Tension; 1:1 Rest To Work Ratio
L-Sit On Rings or Between Boxes– Max UB Time Under Tension; 1:1 Rest To Work Ratio