WOD Blog
 | Mon, Jun 29 2020 |  |
| Mon June 29 2020 | Mon June 29 2020 Back Squat | Laces Out |
Mon June 29 2020
(Check In)
WARMUP ON OWN
15 Calorie Row
15 Glute Bridges
15 Air Squats
MOBILITY COACH LED
Couch Stretch
Banded Shoulder Distraction
Pigeon Pose
Barbell Warmup
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Mon June 29 2020 Back Squat
(Weight)
STRENGTH
Back Squat
12 Reps @ 88% of 10RM Back Squat
6 Reps @ 96% of 10RM Back Squat
3 Reps @ 103% of 10RM Back Squat
• Climbing 3% over last week
| Clint | 315 Rx | | | Lori | 200 Rx | 165 185 200 | | Kevin T | 165# x12 times #175 for last set. Rx | |
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Laces Out
(Rounds, Rx+)
WOD 'Laces Out'
18:00 AMRAP:
9 CTB Pull-Ups RX+ 6 Bar Muscle Ups
9 Push Presses 135/95 (95/65)
15 Deadlifts 135/95 (95/65)
21 Wallballs (20/14)
Scoring: Rounds + Reps
CHEST TO BAR PULL-UPS
• If you have over 15 unbroken CTB pull-ups when fresh, let's complete this station as written
• If you're not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page
BARBELL MOVEMENTS
• Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight
• Use a load that you can complete the 9 push presses within 2 sets during the workout
WALLBALLS
• Use a weight that you could complete for 30+ reps unbroken when fresh
SUBS
CHEST TO BAR PULL-UPS
• Reduce Reps
• Banded pull-ups
• Ring Rows
• 13 Chin Over Bar Pull-ups
| Clint | 4+26 Rx+ | BMU | | Lori | 4 + 2 Rx | C2b/banded bmu, 95# bb, 14# wb | | Kevin T | 4 | Banded chest to bars #95 push presses |
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