WOD
Tuesday 06.18.2019
POSTED ON June 17, 2019
Tuesday | 06.18.2019
Warm Up:
10/10 dynamic leg swings
10 cossack squats
30ft reverse lunge
x2-3 sets
Foundation:
A. Back Rack Lunge build to a a new 10 rep max on both legs; rest 1-2min between sets and :45 bretween legs.
Metcon:
10min AMRAP “Squailform”
Level 1 (RX)
9 box jump overs 24/20
16 single arm hang dumbbell clean & jerks 50/35 (sets of 4 each arm)
Level 2 (Intermediate)
9 box jump overs 20/16
16 single arm hang dumbbell clean & jerks 35/20 (sets of 4 each arm)
Level 3 (Beginner)
9 box step overs 24in
16 single arm hang dumbbell clean & jerks 20/10 (sets of 4 each arm)
Cool Down: 2-3 Rounds For Quality
1min standing straddle
1min low dragon L/R
1min pigeon L/R
