WOD 08/10/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- Warm Up-
10 Each side Walking Lunge With Twist
10 Kossack Squat/5 Inch Worm
10 Plank Shoulder Taps
A2- 1 Minute Air Bike Distance @80% Sustainable Pace
B- Air Bike Sprint- 5 Rounds of:
10 Seconds Max Distance @95% Very Hard Pace (not sustainable); 1:10 Rest
C- Press- 5X5 A Little Heavier Than 08/03/16 (83-87%) @21X1;
60-180 Seconds Rest Between Sets -15 Minutes Cap
D1– 3 Minute AMRAP of:
5 Strict Pull Up or 5 Ring Row
5 K.B. Thruster (24/16KgX2) or 5 WallBall (20/14#-Max Height)
25 Double Unders or 25 Jumping Jax @85% Somewhat Hard Pace (Not Sustainable)
D2– Immediately into:
7 Minutes Air Bike Distance or 1400M Relay Run (800/400/200M) @80-90% Sustainable Pace +
2 Minutes Rest (Approximately 9 minutes total between D1 and D3)
D3– 3 Minute AMRAP of:
5 Strict Pull Up or 5 Jumping Pull Up
5 K.B. Thruster (24/16KgX2) or 5 WallBall (20/14#-Max Height)
25 Double Unders or 30 Seconds Double Under Practice @85% Somewhat Hard Pace (Not Sustainable)
718 Strength
A – Warm-up
2:00 row
2 rds
5 thoracic rotations
5 yoga push up
5 ring row
5 goblet squat
B – Push Press (3RM)
C – 3 Position Clean (3×2 across @ 50%)
Pos 1,Pos 2,Pos 3; 6 total reps per set
D – Single Arm Dumbell Press (3×10 reps across @100% 10RM)
Pulled the ole hamstring on Monday it seems, slightly modified workout tonight…
A) 10 ea walking lunge/kossack squat then 1 wall walk & 10ea shoulder taps
B) 5×10 sec Sprint
C) Press 5×5 @ 120lbs
D) BTN Snatch Grip Power Jerk & Split Jerk (205) and some hamstring mashing
E) For Time : 12-9-6 Push Press (135)/Pull Up = 2:30
+ 800/400/200 Suicides & 2min Rest
+ For Time : 12-9-6 Push Press (135)/Pull Up = 2:50
Then more hamstring mobility & rehab work. Pretty awesome…
keep posting dave !
Keep the blog alive 🙂