WOD 08/23/16
8 Minutes Hip/Back Mobility (Click links for details)
A1- WU- 750M Row @80-90% Sustainable Pace
A2- 2 RNFT of:
10 Hollow Rock
10 Each Single Leg Glute Bridge
8 Each Leg K.B. Single Leg RDL (2/1.5/1/.75 Pood)
B- Hang Clean- Build To A Heavy Triple -15 Minute Cap
C- DeadLift (Conventional)- Build To A Heavy Triple -15 Minute Cap
D- Diane= 21/15/9 RFT of:
DeadLift (225/155 or 185/135 or 135/95) @90% Hard Pace (Not Sustainable)
HSPU or 90 Degree Pike Push Up or Pike Push Up -12 Minute Cap
718 Conditioning
A – WU- 1 Minute Bike @50-75% RPE +
90 Seconds Row @50-75% RPE + NFT- 10 each
Ring Row/10 Each Walking Lunges/10 Air Squats/10 Box Jump Step Down (24/20″)/1 D.B. Curtis P/1 D.B. Man MakerB –
90 Seconds Row @50-75% RPE + NFT- 10 each
Ring Row/10 Each Walking Lunges/10 Air Squats/10 Box Jump Step Down (24/20″)/1 D.B. Curtis P/1 D.B. Man MakerB –
B – 15 Minute AMRAP of:
3 D.B. Man Makers (HBD)
4 Ring Dip (Band Assisted)
3 Burpee Box JumpOver (24/20″)
4 modified Rope Climb
15/12 Calorie Bike @80-90% Hard But Sustainable Pace
5-10 Minutes Rest Before C –
3 D.B. Man Makers (HBD)
4 Ring Dip (Band Assisted)
3 Burpee Box JumpOver (24/20″)
4 modified Rope Climb
15/12 Calorie Bike @80-90% Hard But Sustainable Pace
5-10 Minutes Rest Before C –
C – 15 Minute AMRAP of:
5 D.B. Curtis P’s
4 Chin Up (kneeling)
3 Burpee Over D.B.
15/12 Calorie Row (Damper 5/3)
2 WallWalk @ 80% Hard But Sustainable Pace
5 D.B. Curtis P’s
4 Chin Up (kneeling)
3 Burpee Over D.B.
15/12 Calorie Row (Damper 5/3)
2 WallWalk @ 80% Hard But Sustainable Pace
D –Ring L-Sit– In as few attempts as possible accumulate 2 Minutes In an Ring L-Sit
15 Tuck Up Penalty Immediately Every Time You Break!
Score= Total Sets To Complete
15 Tuck Up Penalty Immediately Every Time You Break!
Score= Total Sets To Complete
TODAY I COMPLETED DIANE AND THAT MAKES ME VERY HAPPY!
Also hit a couple heavy lifts that felt solid. I think there’s a couple PR’s coming there soon.
Programming getting results!