WOD 6/22/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 3 RNFT of:
10 Banded Clam Shells
10 Banded DeadBug (band around the mid-foot)
10 Each Alternating Jumping Lunge -5 Minute Cap
A2- 7 Rounds of:
60 Seconds Row Max Distance @90% of Pace from 06/01/16 (Damper: 0-150#=2/150-200#=3/200#+=4);
60 Seconds Rest Between Rounds
Notes: Keep splits to +/- 3 Seconds + 5 Burpee penalty for every round +/- 3 Seconds
B- Front Squat (Tempo:2/1/X/1)- 8 Minutes To WU 80% +
3 EMOM For 5 Minutes Building From 80% (No misses)
C- 8 Minute AMRAP of:
5-10′ HandStand Walk
7 Strict Chin Up
8-15 Calorie Bike @ 30 Minute Sustainable Pace
718 Strength
A – Warm-up: 2 minutes bike or row +
2 rds
10 Good Morning
10 Inch Worm
5 Yoga Push up
B – Sumo Deadlift (10RM) Tempo 1/0/X/1
Partner up and Share bars; 20 minute cap
C – Single arm high pull Left arm (4×8 reps at 8-12 RM)
Alternate Arms; Rest 45 seconds between sets
Single arm high pull Right arm (4×8 reps at 8-12 RM)
Tempo 1/0/X/1
D – Strict Pull-ups (4x@45% of max UB)
Tempo 2/1/X/1; Rest 1 minute between sets
Great photo Hal!
A1) 2rds of : 10 Banded Side-Bridge Clam Shells/10 DeadBug/10 Each Alternating Jumping Lunge
A2) 7 Rounds of : 60 Sec Row Max Distance @90% of Pace from 06/01/16 (Damper=4); 60 Seconds Rest = 324/326/324/319/313/306/300
B) Clean Complex – 1 Clean Pull/1High Hang Clean; reset; 1 Clean/1 FSQ/1 Jerk = 40/60/70/80/90kg
C) Clean Grip Deadlift (pause at knee, 4sec eccentric) 4×5@245
D) Pendlay Row (31X1) 4×4@155
E) 6 rds of : 15ft HS Walk/9 Deadlift (205)/10 Cal Bike; 1min rest – 1:25/round, 13:30 total time
F) 12min EMOM : Odd=10 GHD SU/Even=6 Butterfly C2B – Complete