Tuesday, July 7th 2020

Outdoor WOD

A) Every 90 seconds for 10 rounds alternate between
1) 8 push press
2) 10-12 supine bent over rows

B) Every 5 minutes for 15 minutes:
8 suitcase deadlifts R arm (60-70lb/40-50lb)
8 alt db snatches
8 db split jerks R arm
16 goblet lunges
8 db split jerks L arm
8 alt db snatches
8 suitcase deadlifts L arm
*Aim is to use a heavier db on this piece that you can still move well. If you normally use a 35lb db for a db snatch workout, you might use 45-50lb. If you normally use a 25lb for a db snatch workout, you might use 35-40lb for the workout. If you normally use 50lb you might use 65 or 70lb.

*If you are getting more than 2:30 rest, either increase the db weight or up the reps to 9-10 of each movement. *If you only get a minute or less rest, decrease reps of each movement

Home WOD

A) 16 minute EMOM:
1) 10 L arm db arnolds press
2) 10 R arm db arnolds press
3) 12 bent over rows (holding one hand on each head of db)
4) 12 bicep curls (one hand on each head of db)

B) Every 5 minutes for 15 minutes:
10 db suitcase deadlifts R arm
10 alt. db snatches
10 db split jerks R arm
20 goblet lunges
10 db split jerks L arm
10 alt. db snatches
10 db suitcase deadlifts L arm
*Increase or decrease reps as needed if getting too much or too little rest.

Tags: