WOD 10/03/16

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

A1- WU- NFT- 400M Jog @50-80% RPE
A2- 3 RNFT of:
10 WallFacing Prisoner Squat
5 Ring Row
5 T2B (Hanging Knee Raise)

B1- Squat- 8@50% + 6/6/6@60% of Heavy Single From 09/19/16 @41X1; 90 Seconds Rest
B2- Weighted Pull Up- 5/5/5 @90% of Heavy Set of 5 From 09/28/16 @21X2; 90 Seconds Rest   -18 Minute Cap

Notes: Perform B1 and B2 as a superset.

C1- 5 Minute AMRAP of:
9 Calorie Row (Damper 8/4)
12 Pull Up (Kneeling)
15 D.B. Goblet Squat (45/25# or HBD) @80-90% Sustainable Pace; 5 Minutes Rest
C2- 5 Minute AMRAP of:
15 Ab Mat Sit Up
12 Box Jump Step Down (24/30″ or 20/18″)
9 Pull Up (Kneeling) @80-90% Sustainable Pace

718 Strength 

A – Warm-up
5 min for quality
5 push up
5 burpee
5 box jump
5 ring row

B – Banded Bench Press (9×3 reps @60% + 2.5-5lbs)
if you bench less than 200 pounds use doubled micro mini bands (orange)
if you bench more than 200 pounds use doubled mini bands (red/ or black) 1 cm thick
wide grip pinky on inner ring
mid grip thumbs distance from smooth
narrow edge of knurling by the smooth
TEMPO 11X1

We will be testing a bench press max next wek
C – Bench Press (8 reps )
Tempo 11X1
last day of this progression
add 5 pounds

D – Front Rack Step Up (Left Leg)
Front Rack Step Up (Right Leg) (3×10 @85% of 10RM)
*use box that is above the knee
Rest 1:00 between legs
slower down than up; tempo 21X1

*Accessory
Hollow body hold (3x:30 rest 1:00)