WOD
Wednesday 06.26.2019
POSTED ON June 25, 2019
Wednesday | 06.26.2019
Warm Up:
5/5 KB waiters squat
5/5 single arm kb swing
50ft/50ft single arm overhead carry
5/5 side lying thorax rotation
x2-3 sets
Foundation: 15min *If athlete does no have a 1RM back squat establish one.
Back Squat
1×6 75%
1×6 77%
1×6 80%
1×6 85%
*If athlete struggles with bar in the back and depth sub belt squats off a box with thorax rotations in between sets. We want athletes at proper depth with out pain.
Metcon:
Level 1 (RX)
27 toes 2 bar
1000m row
27 toes 2 bar
for time
Level 2 (Intermediate)
21 toes 2 bar
1000m row
21 toes 2 bar
for time
Level 3 (Beginner)
27 hanging knee raises
1000m row
27 hanging knee raises
for time
Cool Down: 3 rounds for quality
1min left leg low dragon
1min left leg hurdler
1min right leg low dragon
1min right leg hurdler
