WOD 09/21/16

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

A- WU- 3 RNFT of:
10 Calorie Row (Damper 8/5)
10 Each Alternating K.B. Bent Over Row (HBD)
6 K.B. Thruster
6 HRPU

B- Press- Build To A Heavy Triple @21X1   -15 Minute Cap

Notes: Try to go just a little heavier than 08/24/16

C1- Against a 3 Minute Clock-
21 WallBalls (20#-10’/14#-9′ or 20/14#-Max Height)
50 Double Unders or 1 Minute Practice
C2- @ 3 Minute mark Row 2,500M @80-90% Sustainable Pace; Rest in time remaining
C3- @15 Minute mark Against a 3 Minute Clock-
15 WallBalls (20#-10’/14#-9′)
30 Double Unders or 1 Minute Practice
@85% Somewhat Hard Pace (Not sustainable)

Notes: Keep a continuously running clock, 3 minutes for C1, 12 minutes for C2, 3 Minutes for C3.

*D- Pendlay Row- 10/10/10/10 @65-85% of 09/11/16 @4010; 60-180 Seconds Rest Between Sets

*= Complete as much as possible in time remaining.

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 – Push Press (3×8 across)
Men add 10 pounds; Women add 5 pounds, From two weeks ago

C – Strict Pull-ups (3×60% Max UB set); Tempo 21X1

D-  Giant Set
-this is a superset of two or more exercise; 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

D1 – 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

D2- Good Mornings (3×10 across)
If you do not know what a good working weight is perform as Climbing

D3-  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

E –  – Plank (3×30 seconds)