WOD – 10 July

Monday 10 July 2017:

First day of July on-ramp classes

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Back squat.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       2 x 4 reps at 65% (if box squats, use 21x tempo)
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the bottom of the squat


  •       5 squat cleans (target 60%-70% of your 1RM)


WOD2 (AMRAP6, in teams of two)

  •       AMRAP6 – Max calorie bike


Three minutes rest/transition between wods. WODs run in waves of no more than 12 athletes depending on class size with all athletes starting on WOD1.

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