Thursday, June 25th 2020

Outdoor WOD

A) 4-5 sets x8 front squats by feel (from the ground)
First 4 reps 3 seconds down-1 sec pause. Next 4 reps normal tempo. Superset with 10 seated banded rows w/1 sec pause @full contraction
B) 10 minute AMRAP:
6 R. arm kb snatch lunges + 6 R. arm kb push presses
25 rotational mountain climbers
6 L. arm kb snatch lunges + 6 L. arm kb push presses
25 rotational mountain climbers
(44-53/26-35lb)

*Mountain climbers are total reps, not per side
*See video on SFCF members FB page for demo of snatch lunge.
*Modify to 1 kb snatch + 1 overhead lunge. Always lunge with opposite foot of arm that is overhead.

Home WOD

A) 12 minute AMRAP :
15 kB/db swings-10 OH lunges-30 rotational mountain climbers
*Do one round of lunges with one arm overhead. Switch arm that is overhead on next round
B) 4 sets:
12 goblet squats
(first 6 reps: 3 seconds down 1 second pause, next 6 reps no tempo)
Superset with 5/side db bent over row + curl to press

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