WOD 08/18/16

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

A1- WU- 250M Row @70-80% RPE
A2- 2 RNFT-
10 Each Alternating Lunges
10 Each Jump Lunges
15 Tuck Up

B- Front Squat- 3X3@90% of 07/28/16
@21X1; 120-180 Seconds Rest Between Sets

C1- K.B. Front Racked Split Squat– 8/8/8 @ 3010 same weight as 08/11/16 (30-40% BW in each hand);
30-45 Seconds Between Reps
C2- Pull Up- 4 Sets Max Strict UB @21X1; 30-90 Seconds Rest

D1- Tabata- BallSlam (20/15#)
D2- For Quality- 60 Hollow Rock/60 SuperMan Rock

718 Conditioning 7am & 7pm 

A – Warm-up
For Quality-
2 RNFT of:
5-10 D.B. Thruster
1-3 Strict Chin Up
5-10 WallBall (20/14#-Max Height)
10-20 Double Unders (30 Seconds Practice)
@50% RPE
-5 Minute Cap

B – 10 Minute AMRAP of:
50 D.B. or K.B. Thruster (HBD)
50 Double Unders
2-10 Minutes Rest
@80-90% Sustainable Pace
For Double Unders Scale with feasible # of reps or 1 Minute of DU Practice (NO SINGLES!)
Rest 2-10 Minutes before starting C

C – 10 Minute AMRAP of:
50 Chin Up
50 WallBall (20#-10’/14#-9′)
@80-90% Sustainable Pace/Keep it aerobic and do not redline.
Scale Chin Up with Kneeling or Assisted or Jumping depending on function of individual
Scale WB height first, then weight if necessary

D – 200M Farmer Carry (HBD)/
10 Double K.B. Swing @ The Top of EMOM