WOD 10/12/16

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

A1- WU- 3 Minutes Bike or Row (Damper 8/5) Calories @ 80-90% Sustainable Pace
A2- 3 RNFT:
10 K.B. Goblet Squat (2/1.5 Pood)
5 Each Alternating K.B. Goblet Lunge
30 Seconds Banded Push Down

B1- Squat- 8@50% @41X1 + 6/6/6 @65% of Heavy Single From 09/19/16 @41X1; 60-90 Seconds Rest
B2- Weighted Dip- 5/5/5/5 @60-65% of Heavy Single From 08/22/16 @2020; 60 Seconds Rest

C- 15/12/9 RFQ of:
Front Squat (165/115# or HBD)
Strict Ring Dip or Box Dip or Band Assisted (No Kipping)
@80-90% Hard But Sustainable Pace -10 Minute Cap

D- Sorensen Hold– Accumulate 2 Minutes in as few sets as possible.

718 Strength

A – Warm-up

3 rds
10 air squat
5 each leg lateral step up
10 USSR kbs
5 each leg kossack

B – Back Squat (3×5 @90% of 10RM)

Tempo 13X1 ; if you fail a set back off some weight

C1 – 1 Arm Shoulder Press Left Arm (find a new 10RM)

Tempo 11X1

C2 – 1 Arm Shoulder Press Right Arm (find a new 10RM)

Tempo 11X1

D – Bent Over Row (3×15 building); 11X1