Comments are off Jul 9, 2018 WOD

Tuesday, July 10th 2018

1. Conditioning
“Liquid Laugh”
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50/35) (35/20)
1 Minute Double Unders (Single Unders)
1 Minute Calorie Bike/Row
1 Minute Rest
*In a “Fight Gone Bad” style workout, athletes will work for three minutes before resting for one. During each rest period athletes will record their score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the dumbbells should be something that athletes could lunge for 30+ repetitions total without having to put the dumbbells down.

OLY Class @ 7pm
Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%!
1. Snatch: Work up to a heavy single for the day
2. Clean and jerk: Work up to a heavy single for the day
3. Front Squat: Work up to a heavy single for the day in 5 sets or less
4. Back Squat: 3×5. As heavy as possible
5. Back and Abs of choice