WOD 09/01/16

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

A1- WU- 5 Minute AMRAP @50-70% RPE of:
150M Row
5 D.B. Goblet Squat (HBD)
5 Each D.B. Goblet Lunge
A2- For Quality- 50 Hollow Rock/Superman (Arch) Rock   -5 Minute Cap

B1- Front Squat- 5X5 @70-75% of 1RM @4011; 30-60 Seconds Rest
B2- T2B or Hanging Knee Raises– 5 Sets of 10-12 @11X1; 90-120 Seconds Rest   -18 Minute Cap

C1- D.B. Step Up (box height set @ tibial tuberosity)-  4 Sets of 5-8 Each Leg @ Approximately 30% BW in each hand @2111; 30-60 Seconds Rest
C2- GHD Hip Extension- 15/15/15/15@2020; 45-90 Seconds Rest   -12 Minute Cap

D- 3 RFT of:
15 Box Jump Over (24/20″)
7 Each Alternating D.B. Hang Power Snatch (45/25#) or D.B. 1 Arm Thruster (HBD)
15 Calorie Row (Damper 8/5) or Bike @80-90% Hard But Sustainable Pace   -9 Minute Cap

Notes: For Box Jumps scale height or sub with step ups. For D.B. Snatch do not drop the D.B.'s, 5 Burpee penalty immediately for every drop.

718 Conditioning  

8 Minutes of Shoulder/Hip Mobility

A1- 3 Minutes Air Bike Calories
A2- 3 RNFT of: 5 D.B. Thruster (HBD)
5 Renegade Row
10 Hollow Rock
10 Superman Rock

B- EMOM 30 of:
Minute 1- 15/12 Calorie Row (Damper 8/5)
Minute 2- 15 WallBall (20#-10’/14#-9′ or 20/14#-Max Height
Minute 3- 10 Pull Up or Ring Row @80-90% Sustainable Pace

*C1- K.B. TGU- 3/3/3/3 Each @HBD; 1 Minute Rest
C2- 1 Leg K.B. RDL– 5/5/5/5 Each @ same weight as TGU; 1 Minute Rest
C3- Tuck Up- 30/30/30/30; 30 Seconds Rest
C4- FLR on Rings or RKC Plank– Max UB; 1 Minutes Rest

Notes: For C1-C4 superset TGU, 1 Leg RDL, Tuck Up, FLR. Taking small rest between movements. For Quality, no need to rush.