WOD

Monday, July 8th

07/07/2019

WARMUP:

 

AMRAP x 6 min:

 

3 Burpee broad jumps

 

5 Inchworm (no pushup)

 

5/5 Groiners

 

5 Air Squat w/:02 pause @ bottom

 

10/10 Banded Side Steps

 

 

 

With empty BB:

 

10 Back Squat

 

10 Good Morning

 

5/5 Cossack Squats

 

10 Tempo Back Squats (3131)

 

 

 

 

 

STRENGTH/SKILL:

 

5x5 (20x1) Back Squat @65-75% of 1RM*
REST 2:00 b/t sets
*Heavier than the previous week's 5x5.

 

Note the :02 descent vs. :03 descent last week.

 

 

 

WORKOUT:
AMRAP x 10 MINUTES
15 Wall Ball (20/14)(14/10)
25 Double Under

 

 

 

COOLDOWN:
FOR RECOVERY
5:00 Slow Pedal on Bike