Tuesday, 13 July WOD


Warm-up

  • 400m run
  • 10 Leg swings
  • 30 SUs
  • 10 Hollow rocks
  • 10 Goblet squats
  • 10 PVC Shoulder Rolls

Strength/SKill: Back Squat

  • Back Squat 10-8-6-4-2
  • Use the heaviest weight you can for each set.
  • Rest 2 mins between sets.

Start at around 60% 1M and end around 80% 1RM.

METCON: 3 rounds for time of:

  • 90 Double Unders
  • 30 Wall Balls, 20/14 lbs
  • 10 Power Snatches, 135/95 lbs

Scaling Options: Scale to 90 seconds of DU practice or 180 SUs, Scale the medball weight to keep these wall balls in at least sets of 10 reps at a time. Power Snatch weight should be fast singles! Time Cap: 20 mins

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