WOD Blog
 | Fri, Jul 17 2020 |  |
| Fri July 17 2020 | Fri July 17 2020 Front Squat | Fri July 17 2020 Body Armor | Floor It |
Fri July 17 2020 Front Squat
(Weight)
Front Squat
On the 3:00 x 3 Sets:
10 Reps @ 68% of 1RM Front Squat
6 Reps @ 78% of 1RM Front Squat
2 Reps @ 92% of 1RM Front Squat
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Fri July 17 2020 Body Armor
(Check In)
Cashout: Body Armor
21 Weighted Glute Bridges
15 Dumbbell Romanian Deadlifts (70's/53's)
9 Barbell Good Mornings
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Floor It
(Time)
WOD 'Floor It'
On the 5:00 x 5 Rounds:
50' Handstand Walk
5 Power Clean and Jerks 185/135 135/95 (115/85)
15/12 Calorie Bike or 21/15 cal row or 300m run
Scoring: Time
• You'll complete the 3 listed stations for time in this 5 round interval workout
• Rest with whatever time remains in each 5-minute window
• Rounds begin on the [0-5-10-15-20]
• Your score is the slowest of the 5 rounds
• To get the right stimulus, each round should take less than 4 minutes to complete
• This gives you at least 1 minute to rest before starting the next round
• 4 minute rounds work out to an average of 1:20 per station
SUBS
HANDSTAND WALK
• Reduce Distance
• 1 Minute of Practice
• 1 Minute Handstand Weight Shifting
• 1 Minute Box Shoulder Taps
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