WOD 09/30/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 4 Minute AMRAP of:
1 WallWalk
5 Ring Row
8/6 Calorie Row (Damper 5/3) @ 85% Somewhat Hard Pace (Not Sustainable)
B- Jerk- 2@65/75/85/90% + 1/1@90% of 09/23/16; 2 Minutes Rest Between Sets
C1- 4 Minute AMRAP of:
3 Clean (135/95 or HBD)
5 C2B Pull Up (Jumping C2B)
5 Lateral Bar Burpee @ 85% Somewhat Hard Pace (Not Sustainable)
C2- 12 Minutes of Rest or Athletes Choice Active Recovery
C3- 4 Minute AMRAP of:
3 Clean (135/95 or HBD)
5 C2B Pull Up (Jumping C2B)
5 Lateral Bar Burpee @ 85% Somewhat Hard Pace (Not Sustainable)
718 Strength
A – Warm-up
3rds with a kb
10 each suit case dl
10 each single arm kbs
10 each single arm front squat
B – Back Rack Bulgarian Split Squat (3×10 Across)
Tempo 11X1add 5-10 pounds from last week
if this is your first time find a moderate working weight (50% body weight is a good starting point)
Tempo 11X1add 5-10 pounds from last week
if this is your first time find a moderate working weight (50% body weight is a good starting point)
C – Kossack (3×10 @ moderate load)
This is also known as a lateral lunge
use a moderate kb and perform full range of motion with a pause at the bottom
10 reps per leg ; alternate legs
This is also known as a lateral lunge
use a moderate kb and perform full range of motion with a pause at the bottom
10 reps per leg ; alternate legs
D – Single arm thruster walk (3x50M)
this is a single arm overhead carry.
Perform 5 thrusters every 10M
10M = 1 REP
This is very chalenging
Only counts if you go UB
increase load each time if possible
this is a single arm overhead carry.
Perform 5 thrusters every 10M
10M = 1 REP
This is very chalenging
Only counts if you go UB
increase load each time if possible
A) 4Min AMRAP of :1 WallWalk/1 Bar MU/8Cal Bike – 3rds+
B) Split Jerk 4×2 @205/215/215/215
C) Clean 4×2 @205
D1) 4Min AMRAP of: 1 BMU/5 Lateral Bar Burpee/3 Clean (135) = 3rds+
D2) Rope Climb (20′) EMOMx8min
D3) 4Min AMRAP of: 1 BMU/5 Lateral Bar Burpee/3 Clean (135) = 3rds+
Bar Muscle Ups continue to be a challenge