22nd June 2020
WOD WOD, June 23, 2020
Tuesday
Warm-up
Deadlift (Weight)
E3MOM x 4
5 x Clean Grip DL
( No straps / can hook grip ) 3 count decent
5 x Clean Grip DL
( No straps / can hook grip ) 3 count decent
*Start 50 % DL max, build to tough load
*15 x Tall kneeling band pull aparts after each set
FOCUS: Eccentric loading, sub maximal effort, clean set up
Metcon (Weight)
E3MOM x 3
16 x Dual KB FR Reverse Lunges ( 8/8 )
8 x Dual KB Power Row + Pause at top
Metcon (Weight)
E3MOM x 3
8 x Dual KB L seat sit up into press
20 sec / side SA FLR
COOL DOWN
Couch stetch + rotation x 2 mins / side
Banded Lats x 2 mins / side
Banded Lats x 2 mins / side
10 slow RDL’s
10 BW reverse lunges
3 KB Rows per side