WOD 09/08/16
8 Minutes of Rack/Hip/Ankle Mobility
A- WU- 5 Minute AMRAP of:
21 Double Unders
5 Goblet Squat (24/20/16/12Kg)
5 Each Jumping Lunges
10 Hollow Rock @ 80-90% Hard But Sustainable Pace
B- Hang Power Snatch (BTK)- 6 Minutes WU To 70% of 08/21/16 + 3 EMOM @70% For 7 Minutes
C- Front Squat- 6 Minutes WU To 70% of 8/25/16 + 3 EMOM @70% For 7 Minutes @3011
D- 3 RFT of:
5-10 Pistols Each Leg (Modified)
10-15 Bike Calories or Row 15/12 Calories (Damper 8/5) @80-90% Hard But Sustainable Pace; 150 Seconds Rest (2.5 min)
-5 Minute Cap
E- For Time: 200M Walking Lunge @80-90% Hard But Sustainable Pace -5 Minute Cap
718 Conditioning
8 Minutes of Hip/Shoulder Mobility
A- Warm Up-
200M Run
250M Row
20 Air Squat @80% RPE
B- 21/15/9 RFT of:
Burpee
Bike Calorie @80-90% Sustainable Pace; 5 Minutes Rest -10 Minute Cap
C- 21/15/9 RFT of:
D.B. Goblet Squat (45/25# or HBD)/HRPU
400M Run @80-90% Sustainable Pace; 5 Minutes Rest -10 Minute Cap
D- 21/15/9 RFT of:
WallBall (20#-10’/14#-9′ or 20/14#-Max Height)
Row Calories (Damper 5/3) @80-90% Sustainable Pace
Missed yesterdays training, so did it today.
WU – 200m run; 3 min: 200m run, 15 wall balls 10 burpees, chin ups for time remaining.
A – shoulder press 5×5 @ 110 (20 sec OH hold on every last rep)
B – 3 rounds of 3min Amrap: 3 power jerk (135)/ 3 bar muscle ups/ 6 burpees to 6″ target/ 9 min active recovery & rest.
Round 1: 3 rounds + 1 rep
Round 2: 3 rounds
Round 3: 3 rounds
Thanks for posting Chris