WOD – Sun, Aug 4
Warm Up
Push (Weight)
Every 3:30 execute 1 set of BB Back squats
4×5 at 70-75% 1rm
5×5 DB strict press at 70-75 1 RM
Metcon (Time)
RX
3-6-9-12-15 DB hang clean & jerks 50/35
2-4-6-8-10 DB squats
100-100-100-100-100m run
5-5-5-5-5 Strict pullups
10-10-10-10-10 DB Situps
Intermediate
3-6-9-12-15 DB hang clean & jerks 35/20
2-4-6-8-10 DB squats
100-100-100-100-100m run
5-5-5-5-5 Strict pullups/ band assisted
10-10-10-10-10 DB Situps
Baseline
3-6-9-12-15 DB hang clean & jerks 20/10
2-4-6-8-10 DB squats
100-100-100-100-100m run
5-5-5-5-5 Strict ring rows
10-10-10-10-10 DB Situps
Cool Down
Coaches Choice
Coaches Choice