11th August 2020
WOD WOD, August 12, 2020
Wednesday
Warm-up
Front Squat (Weight)
Strength day
FS + BS Combo Wk 1
FS + BS Combo Wk 1
E3M x5
3 FS straight into 6 BS
Sets 1-2: warm up weights
Sets 3-5: working weights: 50%FS
Metcon (Calories)
Teams of 3 – 1:2 work:rest
EMOM 9
3 Deadball over shoulder
Max cal row
straight into
EMOM 9
6 TTB
Max cal row
Metcon (Calories)
EMOM #2 score
Person 1: Row
Person 2: alt between
Glute activation R
Glute activation L
SL Wall sit R
SL Wall sit L