Tuesday WOD – 110717

Coach Colin & Andrew

WCCF OUTSIDE THE BOX
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WORKOUT OF THE DAY

Wellness
1a. Back Squat @32X1: 5×5 – Add 2.5-5# to each of last week’s sets.
1b. sPull-up @20X2: 5×6

2. 4 Rounds:
80 Single Unders
8 Goblet squat + Lunge 53/35
Rest 1:30

Fitness
1a. Back Squat @32X1: 5×5 – Add 2.5-5# to each of last week’s sets.
1b. sPull-up @20X2: 5×6

2. 4 Rounds:
60 Double Unders
8 Goblet squat + Lunge 70/53
Rest 1:30

Performance
WL
Tng Clean: 3 EMOMx7, HTLW

STRENGTH
a. Back Squat @32X1: 5×5 – Add 2.5-5# to each of last week’s sets.
b. sPull-up @20X2: 5×6

METCON
4 Rounds:
60 Double Unders
8 Goblet squat + Lunge 70/53
Rest 1:30

ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s
c. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s