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Tuesday Aug 14th WOD


Warm UP:

4 Rrds

5 Broad Jumps (jump for distance each rep and pause a moment between

12 Banded Russian Kettlebell Swings (use a thin green band)

https://www.youtube.com/watch?v=PN9dppWJcGQ

Strength: Back Squat

Tempo Back Squats: 31X1 Tempo

(3sec down, 1sec pause at bottom, Up Fast, 1 sec pause at top)

4x6 reps (Choose a decent weight that allows you to get all 6 reps)

Conditioning: (15min Cap)

4 Rounds 10 Box Jumps (24/20) 20 Front Rack Lunge (Rx+115/75)(95/65rx) (Reverse or Fwd lunge) 10 Hang Power Snatch (RX+ = Hang Squat Snatch)


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For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches