18th June 2020
WOD WOD, June 19, 2020
Friday
Warm-up
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%
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
*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
Run: machine
PU: Ring rows
100m Jog
6 Spiderman lunges
6 KB Swings
6 Goblet squats
*light KB