WOD 09/02/16
8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details)
A1- WU- 750M Row @80-90% Hard But Sustainable Pace + 30 Banded Pull Apart
A2- 3 RNFT of:
5 Double K.B. HPC (HBD)
5 K.B. Push Press
10 K.B. Bent Row
5 Each Jump Lunge
10 Push Up
B- Power Jerk- 7 Minutes To WU To 75% of 3RM From 08/26/16 +
5 Sets of 5 @70-80% Every 120 Seconds
C- EMOM For 12 Minutes- Minute 1: 1 Legless Rope Climb (15/12′) or 2-3 Partial Rope Climb
Minute 2: 12/10 Calorie Bike or 15/12 Calorie Row (Damper 7/4)
D1- Partner Assisted Nordic Curls– 3-5 X 5 Sets Each @30X1; 45 Seconds Rest
D2- Partner Assisted HandStand Walk Practice (Vertical or 45 Degrees) -5-20′ X 5 Sets Each; 45 Seconds Rest
A – Warm-up
3 rds
5 each suit case dl (70/53)
5 each waiter squat (53/35)
10 Good Morning
2 inch worm
Tempo 21X1; Add 5-10 more pounds than last week – 25 minutes
C – Weighted Pull-ups (3×8 Across)
Tempo 21X1
Tempo 11X1; Strict
If you Cannot do strict do Dual DB press for max reps at 33% body weight per arm
Do 2 sets at 80% of the reps after the max attempt – 8 minutes
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