WODs
 | Wed, Jul 5 2017 |  |
| Back Squat Wave (v2a) | 20170705 MetCon | Open Gym / Power Hour |
Back Squat Wave (v2a)
(Weight)
Perform the following
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
4 reps @ 65%
4 reps @ 70%
4 reps @ 75%
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
| Sarah | 5: 135, 145, 155/4: 145, 155, 165/3: 155, 165, 175 Rx | |
|
20170705 MetCon
(Rounds)
4 minute AMRAP:
6 Alternating single-arm dumbbell squat snatch (50/35)
8 TOES 2 BAR
10 Walking Lunges
rest 4 minutes
4 minute AMRAP:
6 Alternating single-arm dumbbell squat snatch (50/35)
8 TOES 2 BAR
10 Walking Lunges
|
Open Gym / Power Hour
(Check In)
Every 8 minutes for 3 rounds 24 minutes)
70 calorie AirDyne
30 deadlifts (155/105)
***each round should take 4-5 minutes***
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15 min EMOM (5 rounds):
1 - :30 handstand hold (scale is on wall, or wall walk)
2 - :30 hollow body hold
3 - :30 superman hold
Intent: keep body as upright as possible with feet together on the handstand, you can scale to doing this against a wall. Pull shoulders and legs off ground on hollow body. Chest and legs should come off the ground on the superman as well, focus on breathing.
| Sarah | Yes | 7:38, 7:00, 6:24 |
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