WOD 09/19/16

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

A1- WU- 500M Row (Damper 5/3) @80-90% Hard But Sustainable Pace
A2- 2 RNFT of:
10 Each Single Leg Glute Bridge
10 Tuck Up
10 Superman
10 Each Alternating Lunge
1 WallWalk (3 Inchworm)

B- Squat- Build To A Challenging Single @21X1; 90-180 Seconds Rest Between Attempts   -18 Minute Cap

C1- D.B. Bulgarian Split Squat (RFESS)- 8/8/8/8 @20-30% BW in Each Hand @4020; 60 Seconds Rest
C2- HSPU- 12/10/10/8 UB @2111; 90 Seconds Rest
C3- Dip- 12/10/10/8 UB @2111; 60 Seconds Rest -18 Minute Cap

Notes: For Dip scale to challenging but manageable number of reps or Box Dips.

For HSPU scale to challenging but manageable number of reps or 90* Pike Push Up.

D- Annie= For Time:
50/40/30/20/10 Each-
Double Unders
Ab-Mat Sit Ups   -10 Minute Cap

Notes: Scale DU's to challenging but manageable # of reps, or practice for 1 min/45 sec/30 sec/20 sec/15 sec.

718 Strength

A – Warm-up
500m row
3 rds
10 KBS 53/35
10 air squat
10 push up

B – Deadlift (2RM)
Tempo 11X1; Aim for 90-95% of 1RM

C – Banded Bench Press (9×3 across @50% 1RM + 2.5-5 )
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
Men add 5 total pounds
Women add 2.5 total pounds
From week 1 (3weeks ago)
Bench Press (1×8 @ 5-10 more pounds from last week)
Tempo 11X1
Men add 10 total
Women add 5 total
From last weeks weight

D – 8 UB rounds
:10 hollow hold
10 tuck ups
This is challenging
Try your best to go all 8 rounds
If it gets hard rest before the next set of hollow hold and try to get the hold and tuck ups UB before you take a break