WOD 09/05/16
8 Minutes of Hip/Shouler/Thoracic Mobility (Click links for details)
A- WU- 3 RFQ of:
45 Seconds Row @ 80% Sustainable Pace
45 Seconds Air Squat
45 Seconds Push Up
Notes: For Quality/15 Seconds for transitions/For Push Ups: Do not go until failure/For all movements build intensity/volume gradually.
B1- Squat- 5/5/5/5/5@75% of 08/22/16 @3110; 1 Minute Rest
B2- HSPU- 4 Rounds of: Max Strict UB; 90-120 Seconds Rest -18 Minute Cap
Notes: Perform as a superset, squat rest a minute, hspu rest 2 min, for 6 total rounds. If as of yet unable to do hspu sub with 90* Pike or Pike Push Up.
C1- OHS- 1/1/1/1@90-100% of 08/21/16 @4010; 90 Seconds Rest
C2- Weighted Dip- 5/5/5/5@75% of 08/22/16 @20X0; 60 Seconds Rest -12 Minute Cap
Notes: Same as B1+B2, for a total of 3 rounds. If as of yet unable to do weighted dip, sub with advanced dip (advanced for you).
718 Strength
A – Warm-up
4 rds
5 reps each
Bent over row
hang muscle clean
press
BTN press
OHSB – Front Squat (2RM )
Tempo 21X1; This should be approx.95% of your 1RM – 15 minutes
4 rds
5 reps each
Bent over row
hang muscle clean
press
BTN press
OHSB – Front Squat (2RM )
Tempo 21X1; This should be approx.95% of your 1RM – 15 minutes
C – Banded Bench Press (9×3 @55% bar weight of 1RM)
If you bench less than 200 pounds use doubled micro mini bands (orange). If you bench more than 200 pounds use doubled mini bands (red/ or black) 1 cm thick
wide grip pinky on inner ring
mid grip thumbs distance from smooth
narrow edge of knurling by the smooth
Tempo 11X1 – 3 sets at each grip
If you bench less than 200 pounds use doubled micro mini bands (orange). If you bench more than 200 pounds use doubled mini bands (red/ or black) 1 cm thick
wide grip pinky on inner ring
mid grip thumbs distance from smooth
narrow edge of knurling by the smooth
Tempo 11X1 – 3 sets at each grip
D – Bench Press (1×8 reps @70% of 1RM)
tempo 11X1; narrow grip ; go straight into this set
tempo 11X1; narrow grip ; go straight into this set
You do not have to do any warm up sets as you already did 9 sets prior
E – Ring Rows (3×10)
Tempo 21X1 – make sure you follow the tempo
Tempo 21X1 – make sure you follow the tempo
A) 3rds of : 30DU/7 T2B (Strict)/7 GHR/1 WallWalk/5ea Front/Back/Side Lunge
B1) 5×5 Squat (40X1) @ 205
B2) HSPU (Strict) 4xMax = 3/5/3/4
C1) OHS 4×1 (40X1) @ 165/175/185/185
C2) Ring Dip 4×5 @ 2pood
D1) 2rds of 3Min AMRAP of : 5 Ring Dip/10 GHD Sit Up/20Cal Assault Bike ; 2min Rest = 2/2
D2) 2rds of 3Min AMRAP of : 5 Ring Dip/10 GHD Back Ext/30 DU ; 2min Rest = 2+3/2+19