Jun 2016

wod 2016-06-08

“A:
3 sets, of:
Ring Hamstring x 10
Bear Crawl shifting fingers back/forth x 10
Front rack mobility in rings 30s

B:
Every two minutes, for 16 minutes (8 sets) of:
Front Squat
#1 – 3 reps @ 75%
#2 – 2 reps @ 80%
#3 – 1 rep @ 85%
#4 – 3 reps @ 80%
#5 – 2 reps @ 85%
#6 – 1 rep @ 90%

C:

Buy in: Run 800M

8 min AMRAP, of:
STOH x 6 reps @60/40kg
Pullups x 12 reps
Dumbell Swing (a) x 24 reps @21/16kg

Buy out Run 800M

D:
3 sets of:
DB Floor Press x 6-8 reps
Rest 60 seconds
Single Arm DB Row x 6-8 reps per arm
Rest 60 seconds
DB One arm Shoulder press x 5-6 reps
Rest 60 seconds

E:”