July 8, 2019

 

a) WARM UP:

3 Rounds 

  • 10 squats (rnd 2: jumping, rnd 3: with bar) 
  • 10 lateral lunges 
  • 10 empty bar strict press 
  • 10 calories on the rower 
b) Strength 1:

  • Back Squat: 3×3 reps 85%

on the 3rd set – rep out 

 

Strength 2:

  • Strict Press: 3×3 @ 85% 

on the 3rd set rep out 

c) WOD:

3 Rounds for time: 

  • 40/30 calories on the rower 
  • 20 lateral bar over burpees 
  • 10 Thrusters (P: 75/55, Rx: 115/85, Rx+: 135/95)

 

Posted in WOD