19. Juli 2021
Jul
19
WoD – 20210719
Warm-up
Warm-up
EMOM 9 min
1. 5 Tempo Air Squats (3/3/3/0)
2. 10 Muscle Cleans w/ Stick or empty BB
3. 10 Burpees
1. 5 Tempo Air Squats (3/3/3/0)
2. 10 Muscle Cleans w/ Stick or empty BB
3. 10 Burpees
Mobility
Strength
Back Squat (Build to a heavy single)
You should be nowhere near failure and feel very comfortable with the weight
Back Squat (Back-off sets)
3 sets of 5 @75% of A
Workout
Metcon (Time)
– 400m Run
– 20 Bar-Facing Burpees over Bar
– 20 Dual DB Front Squat @2×15/22.5kg
– 20 Bar-Facing Burpees over Bar
– 400m Run
– 20 Bar-Facing Burpees over Bar
– 20 Dual DB Front Squat @2×15/22.5kg
– 20 Bar-Facing Burpees over Bar
– 400m Run
Time Cap: 10 min
Score: Time for completion. Missing reps added as seconds to the time cap.
– 10 Russian Baby Maker