WOD Blog
 | Mon, Jul 20 2020 |  |
| Mon July 20 2020 | Back Squat Heavy Single | Mon Jul 20 2020 | Unicycle |
Back Squat Heavy Single
(Weight)
Back Squat
On the Minute x 10:
1 Back Squat
Build to a Heavy Single
• you don't have to go up every set, but the aim is to climb in weight
| Steve L | 365 x 3 Rx | | | Marcus | 365 Rx | | | Clint | 355 Rx | | | Bryson | 305 Rx | | | Lori | 265 Rx | | | Mark E | 235 Rx | | | Brenna | 200 Rx | | | Kelila | 190 Rx | | | Kevin T | 190 Rx | | | Scott Ande | 165 Rx | |
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Mon Jul 20 2020
(Check In)
Cashout:Midline
2 sets:
:30 Seconds Kettlebell or DB Star Plank (Left)
:30 Seconds Kettlebell or DB Star Plank (Right)
Max Hanging L-Sit (From Pull-up Bar)
• This midline piece will work the core, as well as the upper body
• After accumulating 30 seconds on each side in a Kettlebell Star Plank, you'll hang for as long as possible in an L-Sit from a pull-up bar
• Choose weights that ideally allow you to complete the 30 seconds straight
KETTLEBELL STAR PLANK https://www.youtube.com/watch?v=jUsVEjO8ecE
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Unicycle
(Time)
WOD 'Unicycle'
10:00 AMRAP:
800 m run or 1200/1000m row or 50/35 bike
100 Double Unders
Time Remaining:
Max Power Snatches RX 115/85 (55+RX 75/55)
Score: Total reps max power snatch
• This 10-minute workout starts with a buy-in of run row or bike and double unders
• After finishing those 2 stations, you'll complete as many power snatches as you can in the time remaining
• Your score today is total completed power snatches
• You can expect to have about 3-4 minutes to accumulate power snatches
POWER SNATCHES
• We'll move a light-moderate barbell for this station
• This should be a load you can complete for 12+ unbroken reps when fresh
• Within the workout, due to the time you'll be moving, these will likely be completed as quick singles
DOUBLE UNDERS
• Choose a number or variation that you can complete within 2 minutes
| Lori | 21 Rx | 85# youngster rx :) | | Clint | 30 Rx | | | Mark E | 20 | row, singles, 75# |
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