Tuesday, July 21st 2020

Outdoor WOD

A) 5 rounds of
2 minutes on 90 seconds off:
3 squat snatches + 4 high box jumps (30/24″) + 2 squat snatches + 3 box jumps + 1 squat snatch + 2 box jumps. In remaining time max burpees
(135-155/95-105lb)

*Choose a medium heavy weight that you have to do drop and go, not touch and go. If you have more than 45 seconds for burpees, go heavier on the snatch.
*Add plates to your box to make it higher. Don’t stack 10lb plates on top.

B) Every 90 seconds for 5 rounds complete:
10 romanian deadlifts
C) Then every 90 seconds for 4 rounds complete :
10 back squats

Home WOD

A) 5 rounds:
15 db romanian deadlifts -10 db squats-10 db good mornings
(weight on back of shoulders)
Rest 1-2 minutes after each round

B) 2 minutes on 90 seconds off for 5 rounds:
8 db alt. squat cleans
14 lateral hops over db
6 alt. db squat cleans
12 lateral hops over db
4 alt. db squat cleans
10 lateral hops over db
* In remaining time max burpees.

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