top of page
Search

Tuesday June 19th WOD


Strength: Everyone should have a genearl knowledge of their 1RM Back squat and or 3RM Back squat. You will need to know this for Saturdays competition!

Deload: Back Squats 5 x 5 @ 65-75%

Conditioning:

4 rds

Every 5 Minutes complete: 20 Back Squats (145/105 Rx+) (Rx135/95) 15 Kettle Bell Swings (70/53) (55/35) 10 Hang Squat Cleans (145/105) (135/95)

If you finish the 20,15,10 in 3 minutes, you then have 2 min rest. Everyone will start again at the next 5min mark. Goal is to to do the movements pretty much unbroken. Choose a weight that allows you to get at least 60-90 seconds rest between rounds! Scale appropriately! Don't worry about the weight, but more in going unbroken for most of the movements in the workout! Especially in the first 2 rounds. Goal is to get through all 20 Back Squats Unbroken


33 views0 comments

Recent Posts

See All

8 min partner Amrap, one partner working at a time: 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (95/65)( 75/55 lbs) — rest 2 min 8 min partner Amrap, one partner working at a time: 5

Strength: Snatch Balance + OHS Work up to a heavy single Conditioning: 10 rds (15min Cap) 8 Clean and Jerks (95/65) 10 Burpees over bar

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: Open Wod 15.1 9min AMRAP 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) The

bottom of page