WOD 8/16/17

PreClass Work:
Foam Roll - Upper Back, Lats
Stretch - 10 Wall Slides, 10 Elbow Touches, 10 Quadruped Ext Rotations each side
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-15:00
Bulletproof Shoulders:
20 Reps Side Plank Reach Through w/scapula retraction
5 :15 Modified Y Holds
15 Scap PushUps w/Retraction
5 sets of 5 each Chest Supported T;’s + W’s
10-15 Lying DB Ext Rotations, each side


15:00-18:00
Strength SetUp + Demo

18:00-26:00
Strict Press E3MOM

Min1 - 5@60%
Min3 - 5@70%
Min6 - 5+@80%

26:00-31:00
WOD SetUp + Demo

31:00-40:00
9:00 AMRAP:

2 HSPU
2 T2B
*Add 2 reps each round

RX+/Competitors:
Deficit HSPU (5"/3"), T2B
RX/Performance:
HSPU No Deficit, T2B
Scaled/Fitness:
PushUps, K2/90

Mobility:
Tricep Stretch
OH Banded Distraction

G.O.A.T. Work:
10 Rounds:
:30 Row @90% Effort
:30 Row @50% Effort