WOD 09/28/16
8 Minute of Shoulder/OH Mobility (Click links for details)
A- WU- 3 Minute AMRAP of:
1 WallWalk or 2 InchWorm
5 Chin Up or 5 Ring Row
15 Double Unders or 30 Seconds Practice @85% Somewhat Hard Pace (Not Sustainable)
B- Press- 8 Minutes To WU To 80-90% of 09/21/16 +
4/4/4 @80-90% @2011; 2 Minutes Rest Between Sets
C- Weighted Pull Up- Build To A Heavy Set of 5 Reps
@21X1; 60-90 Seconds Rest Between Attempts -12 Minute Cap
D1- Against a 3 Minute Clock-
4 Box Jump Over (30/24″ or 20/18″)
5 D.B. Thrusters (45/25#x2 or HBD)
8/6 Calorie Row (Damper 8/5) @85% Somewhat Hard Pace (Not sustainable)
D2- @ 3 Minute mark 1 Mile Run @80-90% Sustainable Pace; Rest in time remaining
D3- @15 Minute mark Against a 3 Minute Clock-
4 Box Jump Over (30/24″ or 20/18″)
5 D.B. Thrusters (45/25#x2 or HBD)
8/6 Calorie Row (Damper 8/5) @85% Somewhat Hard Pace (Not sustainable)
Notes: Keep a continuously running clock, 3 minutes for C1, 12 minutes for C2, 3 Minutes for C3.
A – Warm-up
500 m row
2 rds
:30 pigeon pose each
:30 groiner stretch each
:30 ankle stretch each
B – Back Squat (3×6 across @ 85% of 10RM)
Tempo 13X1; if you fail a set drop the load is too heavy
if the ascend takes more than 2 seconds the load is too heavy
its more important to finish the set at the tempo then to miss at heavier loads
Tempo 11X1 ; rest 1:00 between arms
Accumulate 2 minutes holding the bar Overhead with your 1RM Strict Press.
accumulate 2:00 over head hold in as few sets as possible
keep midline engaged and wrist as straight as possible
ears in front of the biceps
A) 3min AMRAP of: 4 Box Jump Over (30″)/5 D.B. Thrusters (45#x2)/8 Cal Bike = 2+9
B1) Press 3×4 @115 (2011)
B2) Weighted Pull Up 3×4 @44/53/53/53 (41X1)
C) Squat Clean Thruster 1rep @195 (Missed 205, didn’t want to strain for it)
D) Against a running clock:
0-3:00 – AMRAP of: 4 Box Jump Over (30″)/5 D.B. Thrusters (45#x2)/8 Cal Bike = 2+9
3:00-15:00 – Row 2k = 1:54ish pace
15:00-18:00 – AMRAP of: 4 Box Jump Over (30″)/5 D.B. Thrusters (45#x2)/8 Cal Bike = 2+9
E) 100 Back Ext (5×20)
F) Iron Scap Recovery