WOD 10/16/16
8 Minutes of Hip/Back Mobility (Click links for details)
A1- WU- 90 Seconds Air Bike @80-90% Sustainable Pace
A2- 6 Rounds of:
10 Seconds Air Bike Sprint Calories @95% Hard Pace (Not Sustainable Pace);
2 Minutes Rest Between Efforts
B- Press- Build To A Heavy Triple @21X1 -18 Minute Cap
Notes: Try to go just a little heavier than 09/21/16
C1- 400M Run @80-90% Sustainable Pace
C2- 6 Rounds of:
40 Yard Sprint @95% Hard Pace (Not Sustainable Pace);
2 Minutes Rest Between Efforts
Notes: Build intensity first 4 rounds. Last 2 Rounds @95% Hard Pace
*D- Pendlay Row- 12 Minutes To A Heavy Set of 5 (Compare to 09/11/16)
*= Complete as much as possible in time remaining.
There he is again, this time no suicide grip
Hotel Gym WOD:
A1) 800M Treadmill Jog
A2) 3RNFT of: 10 DB Push Press (35×2)/10ea DB Renegade Row/5 Strict T2B
B1) Seated Arnold Press 4×8 (3030) @35×2
B2) DB Bent Over Row 4×8 (41X1) @45c2
C) 15-12-9 of : DB Snatch (45)/Burpee over Bench (18″ no touching bench) – hard aerobic pace, didn’t keep strict time
Anne is mad at me now. She wanted to workout not WORK. OUT.