WOD 08/12/16
8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details)
A1- WU- 200M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace
A2- 2 RNFT-
10 T2B or Hanging Knee Raises
5 Each Jump Lunge
30 Seconds Max Reps D.B. Push Press (45/25X2 or HBD) -5 Minute Cap
B- 1 Clean Lift off (3 Second Pause BTK) + 1 Power Clean (BTK) + 2 Power Jerk- 6-8 Minutes To WU +
1 EMOM Building From 70-80% of 07/29/16 (No Misses) For 9 Minutes
C- 3 Rounds of:
45 Seconds Max Reps Rope Climb or Rope Climb Foot Work + Pull Up or Partial ROM; 45 Seconds Rest
45 Seconds Max Reps WallBall (20#-10’/14#-9′ or 20/14#-Max Height); 45 Seconds Rest
45 Seconds Max Meters Bike or Row; 45 Seconds Rest @80-90% Sustainable Pace
A – Warm-up
2:00 Bike
2 rds
20 seconds each
side plank
plank
sit up
push up
air squat
B- Back Squat (5×5 across @90% of 5RM)
superset with HSPU
C2 – Strict Deficit Hand Stand Push Up (3×5 @90% of 5RM)
For HSPU Place an Ab-Mat Between two 45/25# Plates/If as of yet unable to HSPU,
What an appropriate photo for today
A1) 500M Row AFAP = 1:34ish
A2) 2RNFT of : 0:30 ea T2B/Jump Lunge/DB Push Press (45×2)
B) Clean Complex : 1ea Clean Pull/Power Clean/Hang Clean/Jerk = 205, called it a little light with the heat
C) 21 Thruster (135) for time : 2:40ish I think, went 3rds of 7
D) Every 1:30 (0:60/0:30) for 12 rounds:
GHD Sit Up
Calorie Row
Peg Board
Sled Push (100lbs)
E) Crossover Symmetry Iron Scap & 4×15 Reverse Hyper (180lbs)