Sunday 6.11.17 WOD

Mobility: 10min

Limber 11

Strength: 20min

10min: Back Squat (4×5 Rest 90s.)
10min: Chest to Ring Pull-Ups (4×5 Rest 90s.)
no kipping
*or ring rows x 8-10 reps per set
Training Intent
Make up Gymnastics testing or complete programmed strength work.

WOD: 25min

3 Rounds of:
15 Front Squats (135, 95)
10 Burpees over the bar
5 Power Cleans (135, 95)
Rest 3:00
3 Rounds of:
50 Double Unders
20 Goblet Squats (53, 35)
10 Burpees
Rx: (115, 75) (45, 25)
L2: (95, 65) (35, 25)
L1: (75, 55) (35, 25 Rus. Swing)
20:00 Cap (total)
Training Intent
Each piece should be similar time, 7:00 or less each.

$ Out: 5min

DB Single Leg RDLs: 3 x 8-10 ea. Rest 60s.

 

By | 2017-06-10T21:19:41-04:00 June 10th, 2017|WOD|Comments Off on Sunday 6.11.17 WOD