19th August 2020
WOD WOD, August 20, 2020
Thursday
Warm-up
Front Squat (Weight)
Strength day
FS + BS Combo Wk 2
FS + BS Combo Wk 2
E3M x5
3 FS straight into 6 BS
Sets 1-3: warm up weights
Sets 4-5: working weights: 60%FS
Metcon (AMRAP – Reps)
Accessories!
E30sec x5mins (each station)
1- 3-5 Strict pull ups
2- 3-5 SA DB floor press
3- 3-5 SA DB row (pause @ top)
4- 15sec Superman/Hollow holds (alt btw)
*All on 1 then 2 then 3 then 4
*record total pull up reps and put floor press weight in comments
2-3 rounds
10x Goblet Squat pause at bottom
5x Per side KB row
5x Per side KB floor press