WOD 10/21/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 3 Minutes Air Bike Calories @ 80-90% Sustainable Pace
A2- 3 Minute AMRAP of:
5 Chin Up
10 HRPU
15 Air Squat @ 80-90% Sustainable Pace
B- OH Squat- 15 Minutes To A Challenging Single @20X1
C- Squat- 6/6/6 @65% of Heavy Single From 09/19/16
@41X1; 90 Seconds Rest -15 Minute Cap
D- EMOM For 16 Minutes-
Minute 1: 1-5 Kipping Muscle Up (MUAD)
Minute 2: 1-8 Kipping HSPU (Pike Push Up or 90 Degree Pike Push Up)
Minute 3: 10/8 Calorie Bike or Rower (Damper 8/5)
718 Strength
A – Warm-up
20/12 cal bike
3 rds
5 lateral box step up
5 reverse lunge
5 squat press out
20/12 cal bike
3 rds
5 lateral box step up
5 reverse lunge
5 squat press out
B1 -Front Rack Step Up (Left Leg) (3×10 @90% of 10RM)
Front Rack Step Up
*use a box that is above the knee
Tempo 11X1
Front Rack Step Up
*use a box that is above the knee
Tempo 11X1
B2 – Front Rack Step Up (Right Leg) (3×10 @90% of 10RM)
Front Rack Step Up
*use box that is above the knee
Tempo 11X1
Front Rack Step Up
*use box that is above the knee
Tempo 11X1
C – Giant Set
Move with Purpose
Partner up with some one so we dont have so much equipment out
rest 2:00 between rounds
Single arm high pull Left arm (3×10 @90% 10RM)
Tempo 21X1
Single arm high pull Right arm (3×10 @90% 10RM)
Tempo 21X1
Turkish Sit Up (3×10 each arm)
Sumo Good Morning (3×10 moderate load)
Feet Should be 2-3 inches wider than squat stance
tempo 21X1
Overhead Hold (3x:30 @80% of 1RM Strict Press)
use the racks
each second is a rep
drop the load if you can’t go UB
Move with Purpose
Partner up with some one so we dont have so much equipment out
rest 2:00 between rounds
Single arm high pull Left arm (3×10 @90% 10RM)
Tempo 21X1
Single arm high pull Right arm (3×10 @90% 10RM)
Tempo 21X1
Turkish Sit Up (3×10 each arm)
Sumo Good Morning (3×10 moderate load)
Feet Should be 2-3 inches wider than squat stance
tempo 21X1
Overhead Hold (3x:30 @80% of 1RM Strict Press)
use the racks
each second is a rep
drop the load if you can’t go UB
A1) 400m
A2) 3minute AMRAP of:5 Chin Up/10 HRPU/15 Air Squat – 4+9
B) C&J 3rep (drops OK) – 205
C) OH Squat 1rep @20X1 – 215
D) Squat- 3×6 @200lbs @41X1
E) Against a 15min clock:
15 Muscle Up
30 HSPU
60 T2B
90 Cal Row
= 41 Cal Rowed at 15:00
F) 1mi Fun Run with Wango & Hal