WOD 09/14/16

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

A1- WU- 4 Rounds of:
30 Seconds Max Reps Double Unders @80-90% Sustainable Pace; 30 Seconds Rest
A2- 2 RNFT- 30 Banded Pull Apart/20 Each K.B. Bent Row (HBD)

B1- Press- 5X5 @75-85% of 3RM From 08/24/16 @21X1
B2- 20 Seconds OH Hold- On the last rep (5) of every set hold the bar overhead in the finish position unbroken for 10-20 Seconds @21X10-20.

C1- 2 Minute AMRAP of:
3 Push Press (95/65 or HBD)
4 C2B Pull Up (Kneeling, Banded or Jumping)
15 Double Unders (30 singles)
@85% Somewhat Hard Pace (Not Sustainable); 6 Minutes Rest or Athletes Choice Active Recovery

C2- 2 Minute AMRAP of:
3 Push Press (95/65 or HBD)
4 C2B Pull Up (Kneeling, Banded or Jumping)
15 Double Unders (30 singles)
@85% Somewhat Hard Pace (Not Sustainable); 6 Minutes Rest or Athletes Choice Active Recovery

C1- 2 Minute AMRAP of:
3 Push Press (95/65 or HBD)
4 C2B Pull Up (Kneeling, Banded or Jumping)
15 Double Unders (30 singles) @85% Somewhat Hard Pace (Not Sustainable)

718 Strength 

A – Warm-up
2 RDS
20 cal row
5 dead lift
5 bent over row
5 hang muscle clean
5 strict press
5 push press
7 min cap

B – Power Clean (3×5 across)
Use 70% of 1RM; Control the Eccentric; If you never have done Power Cleans perform hang power clean from position 1 ; 15-18 minutes

C – Giant Set
-this is a superset of two or more exercises
-Move from one exercise to the next
-rest 2:00 after you have performed all exercises in succession
repeat
-this can get messy quick so partner up with 2-3 people and stagger your starts or start on a different movement
Dumb Bell Row (3×10 across)
Tempo 11X1
Perform one arm at a time
If you don’t know how heavy you can go for 10 perform as Climbing sets

Turkish Sit Up (3×10 Climbing)
This is the first part of the Turkish Get Up where you go from laying to on your elbow
Good Mornings (3×10 across)
If you do not know what a good working weight is perform as Climbing
Hollow body hold (3×30 seconds)
Pick a time domain you can do unbroken
1 rep = 1 second