Sunday 7.23.17 WOD

Mobility

Softball x 30s each Glute
Lax Ball x 30s each pec

Warm-up

Fun Coaches Choice Warm-up

Strength

12 Min EMOM:
Minute 1: 10 Front Rack Reverse Lunges (135, 95)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (135, 95)
Training Intent
Completed in EMOM fashion today. Nothing here should be maximal and there should be plenty of rest to work through this for the entire 16 mins.

WOD

20 Min AMRAP:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)
RX: (95, 65)
L2: (75, 55) (40s of DU attempts)
L1: (65, 35) (60 Singles)
Training Intent
Maintain semblance of a 70% pace today. Barbell movements should be done UB for at least 1/2 of the workout.

$ Out

*Choose 2 accessory movements from extra credit this week that you missed.

 

By | 2017-07-13T16:59:15-04:00 July 22nd, 2017|WOD|Comments Off on Sunday 7.23.17 WOD