WOD 08/22/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 400M M.B. Jog (14#/6#MB) @70% RPE (Sustainable Pace)
A2- 2 RNFT of:
10 WallFacing Prisoner Squats
15 GHD Hip Extension
10 Banded DeadBug (Take your shoes off)
10 Paces Each Left Right Lateral Monster Walks
B1- Squat- Build To A Challenging Triple @21X1; 90-180 Seconds Rest Between Attempts
B2- Weighted Dip- Build To A Heavy Single @21X1; 60-120 Seconds Rest -20 Minute Cap
Notes: For Squat and Dip only reps performed at tempo count.
C- Elizabeth= 21/15/9 RFT of:
Power Clean (135/95 or 95/65 or 75/45)
Ring Dip or Box Dip @90% Hard Pace (Not Sustainable) -10 Minute Cap
2:00 Row
3 rds
5 reps each with empty bar
Hang Muscle Clean (Position 1)
Hang Power Clean (Position 1)
Front Squat
ThrusterB -Hang Clean (3RM From Position 1)
15 Minute Cap; This is the “squat variation if you do power for what ever reason (new to the lift, or poor mobility) DO Not enter your lift her. Add your performance and enter it as Hang Power Clean
C – Push Press (5×5 Across @90% of 5RM)
Tempo 10X1; 18-20 minute cap
D – Front Rack Lunge (3×10 per leg) Tempo 20X1
reverse lunges; use Kbs; Climbing weights each set ;30 seconds rest between legs
A1) WU 400M M.B. Jog (14#MB) = 1:41
A2) 2 RNFT of: 10 Banded DeadBug/10 Paces Each Left Right Lateral Monster Walks/10 Banded Squat/15 GHD Hip Extension
B1) Squat – Build To A Challenging Triple @21X1 = 275
B2) Weighted Dip- Build To A Heavy Triple @21X1= 105
C) Elizabeth (Power) = 5:02
D1) Bamboo Bar Press 4×12 @ 12kgx2
D2) Good Morning 4×8 @ 135lbs