07.23.2019 WOD

22
Jul

07.23.2019 WOD

A. Mobility

B. Strength
Front Squat (Week 1 of 4)
Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back.

C. WOD
(AMRAP – Rounds and Reps)
15min. AMRAP:
200M Run
10 Wall Balls (20/14)
2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
– Round 1 and 2 is 50%
– Round 3 and 4 is 55%
– Round 5 and 6 is 60%… and so on…
*Scaled is 135/95 the entire time.