WOD – 21 June

Wednesday 21 June 2017:

Trainer led warm-up and assistance – 10 minutes

Back squat. After 1-2 warm-up sets….

  •        Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65%  of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in May for these sets.


  •   50 wall balls (20/14)
    ·   50 Russian KB swings (1.5/1.0)
  •   50 air squats


Rest 4 minutes (on a clock)


WOD2 (in teams of two, for time)

  •   4 x 400m run (one athlete runs while the other athlete rests)
  •   4 x 200m run (one athlete runs while the other athlete rests)
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