16th June 2020
WOD WOD, June 17, 2020
Wednesday
Warm-up
Shoulder Press (Weight)
E3M x5
5 Strict press (from floor)
5 Feet elevated ring rows (1sec pause at top)
*building up in weight
Metcon (Time)
WOD – 2 sets
30 FR Lunges (1 DB on R) (Stationary)
15 TTB
30 Wall balls
15 TTB
30 FR Lunges (1 DB on L) (Stationary)
4min rest btw sets
*16min cap
Modify:
FR lunges: Reduce load
TTB: Straight leg raise, V-ups, sit ups
WB: Reduce height/weight
FR lunges: Reduce load
TTB: Straight leg raise, V-ups, sit ups
WB: Reduce height/weight
Post WOD PUMP
Post WOD pump – 4 sets
30sec OH Plate hold
30sec rest
30sec Plate Gun hold
30sec rest
Then
2/3 sets
5/5 Light DB press w/ a pause OH
10 BW lunges
20sec Hang/beat swing/Straight leg raise