WOD 08/15/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A- WU- 3 Rounds of:
20 Second Bike Sprint Distance @95% Very Hard Pace (Not Sustainable);
2 Minutes Rest Between Efforts
B- Squat- 8 Minutes To WU +
3/3/3/3/3 @93-100% of 5RM from 08/01/16 @21X1; 90-180 Seconds
C- For Quality Descending Ladder of:
10-5 Strict Ring Dip or Box Dip/
5-1 WallWalk or Inch Worm
D- 21/15/9 RFT of:
WallBall (20#-10’/14#-9′)
Burpee
718 Strength 7am & 7pm
A – Warm-up
2:00 Row
3 rds
5 each leg lateral step up
5 each leg bulgarian split squat
5 push up
5 single arm KB Bent over row
2:00 Row
3 rds
5 each leg lateral step up
5 each leg bulgarian split squat
5 push up
5 single arm KB Bent over row
B – Paused Front Squat (3RM)
Tempo 22X1; 15 min cap
Tempo 22X1; 15 min cap
C -Weighted Dip (3×5 reps @90% of 5RM)
Max or sets across; Tempo 21X1
Max or sets across; Tempo 21X1
D – Good Mornings (3×8 @33% of 10RM Sumo deadlift)
A) Assault Bike 6×0:10/1:00 work/rest sprints (12-15cal ea)
B1) Squat 5×3 @ 245/245/250/250/250 (21X1)
B2) Ring Dip 5×3 @ +32kg (21X1)
B3) Pull Up 5×3 @ +24kg (21X1)
C) Descending Ladder of : 10-6 Strict Ring Dip/5-1 Wall Walk – 5:14
D) 21/15/9 RFT of : WallBall (20#-10′)/Pull Up – 3:45 (ran out of gas on the pull ups)