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18th June 2020

WOD WOD, June 19, 2020

Friday

Warm-up
3 sets
100m Jog
6 Spiderman lunges
6 KB Swings
6 Goblet squats
*light KB
Back Squat (3-2-1-3-2-1)
Strength Part A – Back squat (2sec tempo down)
E3M x6
3-2-1-3-2-1
40-50-60-40-50-60%

*1-3 Strict pull ups after each set

Metcon (AMRAP – Reps)
Strength Part B – Posterior Accessory

5 sets
20sec Heavy Russian Swings
10sec rest
20sec Hollow hold
10sec rest

*Pick a heavy weight to go UB the whole time
*Score total reps
Metcon (Time)
WOD – E2M x6

200m Run
6 Pull ups/ 3 Bar Muscle up (Rx+)

*SCORE: Slowest round

Modify:
Run: machine
PU: Ring rows

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