WOD 10/23/16

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

A1- WU- 90 Seconds of Air Bike Calories @80-90% Sustainable Pace
A2- 4 Rounds of:
20 Seconds Air Bike Sprint Max Calorie @95% Hard Pace (Not Sustainable);
2-3 Minutes Rest Between Sprints

B- Press- 3/3@90% + 3@95% of Heavy Triple From 10/16/16
@20X1; 120-180 Seconds Rest Between Sets -15 Minute Cap

C- Split Jerk- 2/2/2@90% of Heavy Single From 10/20/16;
90-180 Seconds Rest Between Sets -15 Minute Cap

D1- 200M Run @80-90% Sustainable Pace
D2- 4 Rounds of:
100M Sprint @95% Hard Pace (Not Sustainable);
2-3 Minutes Rest Between Sprints

1 reply

Smanik says:
10/25/2016 at 8:55 AM

A1) 3min Assault Bike
A2) 6×0:10/2:00 work/rest Assault Bike Sprints
A3) 3min AMRAP of : 5 C2B (Strict)/5 HSPU (Defecit)/20 DU
B1) Snatch 2rep – 165
B2) Squat Clean Thruster 1rep – 185
B3) Pendlay Row 3rep (2012) – 205
C) 5×0:10/2:00 Sprint
D) 2min AMRAP of : 3 Thruster (95)/5 Chin Up – 5+4
7:00 Rest
2min AMRAP of : 3 Thruster (95)/5 Chin Up – 6
E1) Cross Over Symmetry (Iron Scap)
E2) GHR 7×5 (+25lbs)
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