WOD 08/29/16

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

A- WU- NFT- 200M Run/100′ Crab Wak Forward/Backward/30 Air Squats

B- Squat- 5@65% of 08/22/16 EMOM For 6 Minutes @22X1

C- HSPU- 1-5 Strict Every 45 Seconds For 9 Rounds @21X1

D- 3 RFQ of:
800M Run
21 Goblet Squat (24/16Kg or 20/12Kg)
10 Ring Dip or 15 Box Dip @ 80-90% Hard But Sustainable Pace   -10 Minute Cap

E1- Partner Assisted Nordic Curls– 3-5 X 5 Sets Each @20X1; 45 Seconds Rest
E2- Parter Assisted  HandStand Walk Practice (Vertical or 45 Degrees) – 5-20′ X 5 Sets Each; 45 Seconds Rest

718 Strength

A – Warm-up
5 min with empty bar
5 deadlift
5 hang muscle clean
5 front squat
5 push press
5 good morning

B – Deadlift (3RM)
Tempo 21X1; Share bars and partner up

C – Banded Bench Press (9×3 reps across)
Tempo 11X1; Use heavy DB to double loop a mini band to the bar; One band per side
See video for example; Do a wide grip for 3 sets (pinky on inner ring) ; Do mid grip for 3 sets (thumbs distance from smooth)
Do close grip for 3 sets (pinky on knurling next to smooth); These are fast sets; Rest should be :20-:30 seconds
Use 50% 1RM on the bar; If you bench 200+ use red mini bands; If you bench less than 200 use orange micro mini

D – Snatch Pull (3×5 across @100% of snacth 1RM)