Saturday, August 1st 2020

Outdoor WOD

A) 4-5 sets of :
5 strict press + 4 push press + 3 push jerk
Superset with10-15 banded lat pull downs + 10-15 banded face pulls
*Choose a weight that is challenging for 5 strict press.

B) 15 minute AMRAP:
Run 200m
15 American kB swings (50/35lb) Rx+ (70/53lb)
20 overhead lunges (95/65lb or 115/75lb)

Home WOD

A) 4-5 sets of :
5/arm db strict press + 5 db push press + 5 db push jerk
Superset with 10 db bent over rows/side + 10 upright rows

B) 15 minute AMRAP:
Run 200m or 55 jumping jacks
15 kB/db swings
20 (10/side) single arm kb/db overhead

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