WOD

063020

By June 29, 2020 No Comments
Tuesday, June 30

WOD

Warm-up
1x Thru
5 Deep Squat Complex
10 Dynamic Pigeon
5 Yoga Push-up
10 Skater Jumps

2x Thru (Empty Barbell)
5 Top Down Deadlift
4 Muscle Clean
3 Front Squat
2 Tall Clean
1 Hang Squat Clean
4 Front Rack Reverse Lunge

A) Every 2 minutes for 12 minutes (6 sets)
Squat clean + 2 Front squats
Build over the course of 6 sets. Build heavier than last week.

Home WOD Bodyweight:
Every minute on the minute for 12 minutes perform
5 Jump squats + 12 Skater jumps

B) 8 minute AMREP:
2 Burpee
4 Front rack reverse lunge (105/75#)
4 Burpee
4 Reverse lunge
6 Burpee
4 Reverse lunge…
Continue to add 2 burpee after each set of lunge until 8 minutes is up.

Home WOD:
8 Bodyweight lunges after each set of burpees

Mobility:
2:00 Saddle
1:00 Pigeon

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