WOD Blog
 | Wed, Jul 1 2020 |  |
| Wed July 1 2020 | Wed July 1 2020 Capacity | Mind Eraser |
Wed July 1 2020
(Check In)
WARMUP ON OWN
200m row or run
5 Inchworms
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
MOBILITY COACH LED
Banded Tricep Stretch:
Banded Hamstring Pull-Downs
Butterfly Stretch
|
Wed July 1 2020 Capacity
(Weight)
CAPACITY BUILDER
On the 2:00 x 4 Rounds:
Round 1: 5 pullups, 8 Deadlifts 65%
Round 2: 5 pullups, 6 Deadlifts 70%
Round 3: 5 pullups, 4 Deadlifts 75%
Round 4: 5 pullups, 2 Deadlifts 80%
Score: Highest DL weight
| Clint | 395 Rx | | | Lori | 245 Rx | 175 195 225 245 |
|
Mind Eraser
(Rounds)
20:00 AMRAP:
7 Power Cleans 135/95 95/65
7 Burpees
200 Meter Run
Score: Rounds + Reps
POWER CLEANS
You can choose to go touch and go on the barbell or quick singles
BURPEES
• These are standard burpees
• Chest and thighs hit the floor in the bottom
• You can jump up or step up off the ground
• Finish each rep at full extension with a small jump and clap overhead
RUN
• Use the 200m runs as your pace. Run at a pace that will allow you to stick to your timing on the inside movements.
| Clint | 9+14 Rx | | | Lori | 7+ 14 Rx | 95# |
|
