WOD 10/24/16

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

A1- WU- 800M Jog @50-80% Sustainable Pace
A2- 2 RNFT of:
10 Each Walking Lunge
10 Ring Row
15 Ab Mat Sit Up

B1- Squat- 8@50% + 4/4/4/4/4@65% of Heavy Single From 09/19/16
@41X1; 60-90 Seconds Rest
B2- Weighted Pull Up- 3/2/2/2@90% of Heavy Set of 5 From 10/17/16
@30X2; 60 Seconds Rest

Notes: Perform B1 and B2 as a superset.

C- Against A 5 Minute Clock:
3 RFQ of:
12 Chin Up (box assisted)
21 USSR K.B. Swing (2/1.5 Pood)
10 Each Alternating Jump Lunges @80-90% Sustainable Pace;

5 Minutes Rest

D- Against A 5 Minute Clock:
3 RFQ of:
12 C2B Pull Up (box assisted)
21 D.B. Goblet Squat (45/25#) @80-90% Sustainable Pace

1 reply

Smanik says:
10/25/2016 at 9:01 AM

A1) Row 90sec
A2) Row 1k Time Trial – 3:22.4
A3) 2rnft of : 10ea Walking Lunge/10 Ring Row/15 Ab Mat Situp
B1) Back Squat 8@155 & 5×4@205
B2) DB One Arm Press w/ iso hold 4×5@55×2 (2012) + DB Press 8@35×2
C) Running Clock (25min)
Min 0-5 : 200M Run/10 PwSn (115)/10 C2B/200M Run/10 OHS/10 C2B = 4:40
Min 5-10 : Rest
Min 10-15 : 500M Row/20 Deadlift (315)/20 C2B/20 Burpee = Row+15 DL
Min 15-20 : Rest
Min 20-25 : 30 Cal Assault Bike/30 Goblet Squat (2pd)/30 USSR KBS/30ea Jump Lunge = Bike+60
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