WOD – 5 July

Wednesday 5 July 2017:

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%
  •       2 x 5 reps at 60% (if box squats, use 21x tempo)
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the bottom of the squat

Team WOD (“Sea Legs”, in teams of three, for time):

  •        100 thrusters (95/65)
  •        “Karen” (150 wall balls, 20/14)
  •        100 bike cals
  •        One athlete works at a time
Facebook Comments

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>