WOD 10/20/16

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

A- WU- 2 RFQ of:
5 Each K.B. Bent Over Row (HBD)
5 Each K.B. Push Press
15 Double Unders or Challenging but manageable number of reps or 30 Seconds Practice
@80-90% Sustainable Pace

B- Split Jerk- 15 Minutes To A Challenging Single

Notes: Try to go just a little heavier than 09/23/16

C1- Against A 3 Minute Clock:
5 Push Press (95/65 or HBD)
60M Sprint @ 85% Somewhat Hard Pace (Not Sustainable);
10 Minutes Walk
C2- Against A 3 Minute Clock:
5 Push Press (95/65 or HBD)
60M Sprint @ 85% Somewhat Hard Pace (Not Sustainable)

Notes: Any variation of Shoulder To OH is acceptable/For 60M Sprint Run, from front door to corner of 27Th Street/Watch out for cars coming in and out of the auto glass place next door.

718 Conditioning

8 Minutes of Shoulder/Hip Mobility

A- WU- 600M Relay Run (200M X 3 Rounds UB) @80-90% Sustainable Pace

B- With a continuously running clock- From 0-10 Minute Mark:
60 Calorie Row (Damper 8/5)
5 WallWalk
50 Ab-Mat Sit Up
75 Air Squat

C- @ 10 Minute Mark:
50 Calorie Air Bike
5 WallWalk
40 Tuck Up
75 Air Squat

D- @ 20 Minute Mark:
40 Calorie Row (Damper 8/5)
5 WallWalk
30 Hanging Knee Raises
75 Air Squats
@80-90% Sustainable Pace

E- @30 Minute Mark:
30 Calorie Air Bike
5 WallWalk
20 Weighted Ab-Mat Sit Up (HBD)
75 Air Squat
@ 80-90% Sustainable Pace