WODs
 | Tue, Jun 19 2018 |  |
| Back Squat Wave (v2c) | 20180619 MidLine |
Back Squat Wave (v2c)
(Weight)
Perform the following
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 reps @ 80%
1 reps @ 85%
1 reps @ 90%
| Sarah | 125-165 | Not Rx...still rebuilding strength |
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20180619 MidLine
(Weight)
Part #1
Alternating OTM x 12:
Minute 0: 15 Pushups
Minute 1: Max Double-Unders in 40 seconds
Minute 2: 15 Seated DB Presses
Minute 3: Max Double-Unders in 40 seconds
Minute 4: 15 Pushups
Minute 5: Max Double-Unders in 40 seconds
Minute 6: 15 Seated DB Presses
Minute 7: Max Double-Unders in 40 seconds
Minute 8: 15 Pushups
Minute 9: Max Double-Unders in 40 seconds
Minute 10: 15 Seated DB Presses
Minute 11: Max Double-Unders in 40 seconds
Choose a dumbbell weight that is light and fast (30 seconds of work). There should not be a need to pause at any time. We are purposely coupling a shoulder intensive alternating minutes with double-unders to challenge our technique.
Part #2
Midline
3 Sets, resting as needed between:
100 Meter Single Arm Farmer’s Carry
30 AbMat Sit-Ups
On the single-arm farmer’s carry, athlete’s choice on either a dumbbell or kettlebell. As we walk forward, focus on our posture. The weight will try to pull you to one side… fire your midline and square your shoulders off. Walk 50 meters with the object in one hand, and change for the second 50.
| Sarah | 20# DBs, 228 DUs Rx | 35# KB |
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