Saturday 6.27

SATURDAY
Strength: Low Bar Back Squat
5-5-5-5-5

WOD: 17m AMRAP
BUY IN: Row 600m
50 KB Swings 53/35, full OH
150 Double Unders
50 STOH 75/55
50 Sumo Deadlift High Pull
100 Lunges
50/40 Cal AB
– Then with remaining time perform AMRAP
1 Wall Climb
1 Overhead Squat
* Increase by 1 rep each time through for remaining time

S: Row 400m, 200 Singles, 65/45, 35/26 eye high, Front Squat
L1: Row 500m, 100 DU or Mix, 53/35 eye high

Extra Work
1. EMOM 16m
O: 6 Step Back Lunges, bar on back, 3/3
E: 4 Heavy TnG Power Clean

  • The idea behind the extra work is EXPLOSIVEness form the cleans, a dynamic power movement when done this way, combined after the lunges. DO NOT USE 2 BARS. Clean the last clean then re-rack the bar. The weight should be the same. If it’s light for the clean then make it even FASTER!! These movements play off each other to make the response that much better. MAKE IT SO

VirtualFiT
Click here for VirtualWOD 6.27.20

2 Rounds, 1:00 per element
Squats
Hand Release Push-ups
Squat Hold (parallel)
Plank Push-ups
Jumping Squats
– Rest

2 Rounds, 1:00 per element
High Knees
Up Downs
Jumping Jacks
Side to Side Squat Hops
Step Back Alt. Lunges
– Rest

2 Rounds
Straight Arm Plank Toes Touches
“” “” 2 Step Shuffle
Lemons
Double Mountain Climber
Burpeees
– Rest 1 min