Friday, September 4th 2020

Outdoor WOD

A) 12 minute alternating EMOM:
1) 5 tempo single arm db push press per side
(1 second pause at top + 3 second descent)
2) 5/side tempo split stance db bent over row
(1 second pause at top + 3 second descent)
3) 10 db lat pullovers (can rest shoulders on wallball)

B) Every 4 minutes for 16 minutes complete:
20 alt. db snatches (50/35lb)
15 box jumps (24/20″)
10 squat jacks.
*Aim for 1:30-2:00 minute rest. If not getting at least a minute rest, do 15 snatches and 10 box jumps. If getting more than 2 minutes rest, do 20 box jumps and 15 squat jacks.

Home WOD

A) 12 minute EMOM:
1) 5 tempo db push press per side (1 second pause at top + 3 second descent) 2) 5/side split stance tempo bent over row (1 second pause at top + 3 second descent)
3) 10 db lat pullovers

B) Every 4 minutes for 16 minutes complete:
20 alt. db snatches-15 box jumps-10 squat jacks
*Modify reps if not getting at least 1 minute rest. If can’t do box jumps sub 10 burpees or 16 alt. step ups.

Tags: