WOD 09/23/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A1- WU- 30 Calorie Row (Damper 4/2) @80% RPE
A2- 3 RNFT of:
1 Wall Walk
10 Alternating Wall Facing Shoulder Taps
10 Each Alternating D.B. Renegade Row (45/25#X2)
B- Jerk (From the rack)- 15 Minutes To A Heavy Single
C- Fran= 21/15/9 RFT of:
Thruster (95/65 or HBD)
Pull Up (kneeling or ring row) @100% Very Very Hard Pace
D1- Partner Assisted Nordic Curls– 3-5 X 5 Sets Each @20X1; 45 Seconds Rest
D2- Parter Assisted HandStand Walk Practice (Vertical or 45 Degrees) – 5-20′ X 5 Sets Each; 45 Seconds Rest
718 Strength
A – Warm-up
3 rds
8 each leg step up
8 kossack
8 yoga push up
8 Eccentric ankle dorsiflexion
:30 pigeon pose
3 rds
8 each leg step up
8 kossack
8 yoga push up
8 Eccentric ankle dorsiflexion
:30 pigeon pose
B – Back Squat (3×6 (3 sec Pause) @80% of 10RM across)
Tempo 13X1 for working sets only. Do not warm up with a pause.
partner up and count each others 3 sec pause
C – Single Arm Dumbell Press (3×8 reps across @100% of 10RM)
Tempo 11X1; alternate arms and rest 1:00 between arms
Tempo 11X1; alternate arms and rest 1:00 between arms
D1 – Front Rack Step Up (Left Leg) (find 10RM)
Front Rack Step Up
*use a box that is above the knee
Tempo 11X1
D2 – Front Rack Step Up (Right Leg) (find 10RM)
Front Rack Step Up
*use box that is above the knee
Tempo 11X1
Front Rack Step Up
*use a box that is above the knee
Tempo 11X1
D2 – Front Rack Step Up (Right Leg) (find 10RM)
Front Rack Step Up
*use box that is above the knee
Tempo 11X1
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