WOD 08/19/16
8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details)
A- WU- 400M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace
20 Squat Clean WallBall (20#-10’/14#-9′)
B- Clean & Jerk- 1/1/1/1/1@90% of 07/29/16;
1:20-1:80 Seconds Rest Between Sets
C- 5 Rounds of: For Quality-
1 Rope Climb or Rope Climb Foot Work + Pull Up or Partial ROM
40 Double Unders or 45 Seconds Practice;
2 Minutes Rest
718 Strength 7am & 7pm
A – Warm-up
2:00 Bike
2 rds with empty bar
8 Back Squat
8 Good morning
8 press
8 bent over rowB – Back Squat (5×5 across @ 5-10 more pounds than last friday)
Tempo 21X1
2:00 Bike
2 rds with empty bar
8 Back Squat
8 Good morning
8 press
8 bent over rowB – Back Squat (5×5 across @ 5-10 more pounds than last friday)
Tempo 21X1
C – Hip Extension (3×20 sec hold w/ empty bar)
Keep back Flat; Rest :40 seconds between sets
Keep back Flat; Rest :40 seconds between sets
D – Strict Pull-ups (3×80% of max UB set)
Tempo 21X1
Tempo 21X1
E – Strict Toes-To-Bar (3×80% of max UB set)
Tempo 21X1
Tempo 21X1
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