WOD 10/28/16
8 Minutes of Hip/Thoracic Mobility (Click links for details)
A- WU- 5 Minute AMRAP of: 12 D.B. Goblet Squat (45/25# or HBD)
10 Ring Row
8 Calorie Row (Damper 8/5)
1 WallWalk @50-80% Sustainable Pace
B- Squat- 4@50% + 3/3/3@75% of Heavy Single From 09/19/16 @41X1; 60-90 Seconds Rest
C- 6 Minutes To WU + EMOM For 18 Minutes- Minute 1: 5-10 HSPU or 90 Degree Pike Push Up or Pike Push Up
Minute 2: 1-5 Muscle Up or MUAD
Minute 3: 7 OHS (95/65 or 75/45 or HBD)
718 Strength
A – Warm-up
2-3 rds
5 reps each w/ bar
good morning
back squat
btn press
lunge left
lunge right
2-3 rds
5 reps each w/ bar
good morning
back squat
btn press
lunge left
lunge right
B – Back Squat (6/6/6 @90% of 10RM)
Tempo 13X1 ; if you fail a set back off some weight
Push Press (8/8/8)
Across
Men add 10 pounds; Women add 5 pounds, From 9/21/16
Tempo 13X1 ; if you fail a set back off some weight
Push Press (8/8/8)
Across
Men add 10 pounds; Women add 5 pounds, From 9/21/16
C – Strict Pull-ups (1 set Me, then 3X70%)
Tempo 21X1 ; 1-2 minutes rest between sets
Tempo 21X1 ; 1-2 minutes rest between sets
D – Plank (3X30 seconds )
A – warm up shenanigans
B – Clean Pull + hang power clean + front squat + split jerk complex = 225
C – back squat: 4@185, 3×3@265
D – reverse DT @155 (aerobic pace) = 17:51
E – 15 EMOM (5 round)
Min 1 – 5 hspu
Min 2 – 3 mu
Min 3 – 7 ohs (95)
F – Seated dumbell external roation – 3×5 @ 15lbs each hand
A) 5 Minute AMRAP of: 12 D.B. Goblet Squat (45)/10 Ring Row/8 Calorie Row (Damper 8)/1 WallWalk
B) Clean Pull + hang power clean + front squat + split jerk complex = 205 (215 f the jerk)
C) Squat – 4 @155 + 3×3 @235 (41X1)
D) Reverse DT @155 – 12:47 (Aerobic Pace)