Wednesday, July 6th WOD

Warm up:  Quick group stretch followed by 3 rounds of:

-30 DU’s, 10 Deadlifts 75/55lbs, 3 wall walks and 10 sit ups

Skill:  Row technique

Spend 5-6 minutes on basic row technique and ways to improve the athlete’s stroke

Followed by an all-out Tabata row (4 minutes) for calories

-Have athletes record calories

BB work:  Front squat 5x1+1 at 80% (3 second pause)

LV. A Conditioning:  12 minute EMOM

Minute 1:  1 round of “Cindy”

Minute 2:  3-5 Ring muscle ups

Minute 3:  :20 Calorie row

LV. B Conditioning:  12 minute EMOM

Minute 1:  1 round of “Cindy”

Minute 2:  :20 Calorie row

Minute 3:  3 ‘Skin the cat’

LV. C Conditioning:  12 minute EMOM

Minute 1:  :20 Calorie row

Minute 2:  1 round of “Cindy”

Minute 3:  5-7 Banded ring dips

Nick ProhaskaComment