WOD 10/02/16
8 Minutes of Shoulder/Hip (Click links for details)
A1- WU- 90 Seconds Bike Calories @50-80% RPE
A2- 4 Rounds of:
15 Seconds Air Bike Sprint Calories @95% Very Hard Pace (Not sustainable);
2:30 Rest Between Efforts
A3- 3 RNFT of: 1 WallWalk/5 Chin Up/10 Prone PVC Pass Through
B- Press- 5X5 @75-80% of Heavy Triple from
09/21/16 @30X3; 120-180 Seconds Rest
C- 3 RFQ of:
50′ Crab Walk
10 Each Alternating D.B. Renegade Row (45/25#X2 or HBD)
10 Each D.B. Half Kneeling 1 Arm Press (Contralateral)
50′ Bear Crawl
3 Each D.B. TGU + Windmill
30 Plank Shoulder Taps
Notes: Go slow and methodically through each movement. Focus on your breathing, keeping your spine neutral and trunk as rigid and stable as possible.
*D- Heavy Banded Pull Apart- 3 Rounds Max UB; 60-90 Seconds Rest
*Complete as much as possible in time remaining.
A1) Row 1min
A2) Row 0:30/0:30 work/rest 14x for distance – 157M avg, 2201M total
A3) 5min AMRAP of: 1Wall Walk/5 C2B Pull Up – 4rds then hand tore so stopped
B) Snatch 5×5 ascending weight – 100/105/110/115/120
C) Press 5×5 @100
D) 4x100M Sprints
E1) 3min 200M Sprint repeats – 4 rds
E2) 9min Handstand Walk practice
E3) 3min 200M Sprint repeats – 3.75 rds
E4) 9min Front Rack Holds @235
Long day but a good time.