WOD 09/16/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A1- WU- 200M Run @80-90% RPE
A2- For Quality-
20 WallBall (20#-10’/14#-9′)
25 Ring Row
30 Ab-Mat Sit Up
B- Power Clean + Power Jerk- 8 Minutes WU to 85-90% of of 07/29/16 +
1 EMOM @85-90% For 12 Minutes; 120-180 Seconds Rest Between Sets -20 Minute Cap
C1- 3 Minute AMRAP of:
6 BallSlam (20/15#)
5 Each Leg Jumping Lunges
8 Calorie Row (Damper 8/5)
@85-90% Hard Pace (Not sustainable);9 Minutes Rest or L-Sit Accumulate Max Time Under Tension
C2- 3 Minute AMRAP of:
6 BallSlam (20/15#)
5 Each Leg Jumping Lunges
8 Calorie Row (Damper 8/5)
@85-90% Hard Pace (Not sustainable)
718 Strength
400m run
2 rds
10 each arm KB suitcase DL
10 each arm KB front rack squats
10 sumo good morning
B – Back Squat (10RM)
Tempo 11X1; Test week. This number will base your working sets for the coming cycle.
@ Approximately 30% BW in each Hand
Tempo 11X1; 1:00 reat between legs and alternate legs.
Men add 10lbs to the bar
Women add 5lbs to the bar
Tempo 11X1; Alt between arms and rest 1:00 between arms
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