27th July 2020
WOD WOD, July 28, 2020
Tuesday
Warm-up
Metcon
Pre WOD Strength – EMOM 12
5 Z-press
5/5 DB row
5/5 Single side KB FR squats
Metcon (AMRAP – Reps)
WOD – 2min on/1min off x4
(Round 4 is 3mins)
(Round 4 is 3mins)
300m Run
12 Front squats
Max Shoulder to overhead
Rx 42.5/30
Rx+ 50/35
SCORE: Total shoulder to overhead
Modify
Run: Reduce distance/ Row
FS: Reduce weight
STO: Reduce weight
Run: Reduce distance/ Row
FS: Reduce weight
STO: Reduce weight
COOL DOWN
Foam roll
150m Run
5 Lat activations per side
Short length bear crawl
Short length baby bear crawl
Monster walks
*fwd/bkwds then sideways then around feet