WOD 10/05/16

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

A- WU- 3 RNFT of:
10 Each Lateral Monster Walk (around the ankles)
10 GHD Hip+Back Extension
10 Jumping Squat

10 Each Jump Lunge

B1- Squat- 8@50% + 4/4/4/4/4 @65% of Heavy Single From 09/19/16 @41X1; 90 Seconds Rest
B2- Weighted Dip- 3/3/3/3@ 70-75% of Heavy Single From 08/22/16 @2020; 60 Seconds Rest

Notes: Perform B1 and B2 as a superset.

C- 3 RFT of:
15 Front Squat (135/95 or 95/65#)
15 Ring Dip (HRPU)
15 T2B (Hanging Knee Raises) @80-90% Sustainable Pace

D- GHD Prone Y’s,T’s,W’s,- 10/10/10 Each (light weight)
@2121; 60 Seconds Rest Between Sets

718 Strength

A – Warm-up
bike 2:00
2 rds
10 squat press out
10 bulgarian split squat
10 ring row

B -Back Squat (3×6 across @90% of 10RM)
Tempo 13X1; tempo is more important than load
if it takes more than two seconds to stand up the laods too heavy

C 1- 1 Arm Shoulder Press Left Arm (2xME @100% of 10RM)

C 2 – 1 Arm Shoulder Press Right Arm (2xME @100% of 10RM)
Tempo 11X1; rest 2:00 between arms alternating arms
one arm may be better than the other
We Retest 10RM next week

D – Strict Pull-ups (3×65% of ME set)
rest 1:00 between sets; Tempo 11X1