WOD 08/17/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 1 Minute Air Bike @50% RPE
A2- Air Bike Sprint- 3 Rounds of:
15 Seconds Max Distance @95% Very Hard Pace (not sustainable);
1:05 Seconds (1:45) Rest Between Rounds
A3- NFT- 30 Banded Pull Apart/20 Each K.B. Bent Row (HBD)
B- Press- 6 Minutes WU To 90% +
1 @90% of 7/27/16 Every 90 Seconds For 9 Rounds @20X2
C1- 2 Minutes AMRAP of:
5 D.B. Thruster (45/25X2# or HBD)
30 Double Unders or 30 Seconds Practice
@85% Somewhat Hard Pace (Not Sustainable);
6 Minutes Rest or Athletes Choice Active Recovery
C2- 2 Minutes AMRAP of:
5 D.B. Thruster (45/25X2# or HBD)
30 Double Unders or 30 Seconds Practice
@85% Somewhat Hard Pace (Not Sustainable);
6 Minutes Rest or Athletes Choice Active Recovery
C3- 2 Minutes AMRAP of:
5 D.B. Thruster (45/25X2# or HBD)
30 Double Unders or 30 Seconds Practice
@85% Somewhat Hard Pace (Not Sustainable)
A – Warm-up
200M run
2 rds
7 Dual KB/DB HPC
7 Dual KB/DB push press
7 Dual KB/DB front squat
B – Push Jerk (3RM )
tempo 11X1; Pause at the dip
C – Sumo Deadlift (3×5 across @ 80% 10RM)
Tempo 22X1
D – Single Arm Dumbell Press (2xME @100% 10RM)
rest 2:00 between arms; 2 max effort sets per arm; 4 total sets
A) Row 5×1:00/1:00 (work/rest) – 1500M total
B) Press 9×1 Every 1:30 @ 135
C) Against a running clock:
2:00 of : 5 HSPU/5 C2B/30 DU = 2+1
2:00 Rest
2:00 Burpees = 32
2:00 Rest
2:00 of : 5 HSPU/5 Thruster (95)/30 DU = 1+31
2:00 Rest
2:00 Burpees = 32
2:00 Rest
2:00 of : 5 Thruster (95)/5 C2B/30 DU = 2+1
Nice little interval workout there…