Tuesday WOD – 111417

Kelsea

WCCF OUTSIDE THE BOX
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WORKOUT OF THE DAY

Wellness
1a. Back Squat @32X1: 5RM, then 2×5@90%
1b. sPull-up @20X2: 5×6

2. 4 Rounds:
25/20 Calorie Row
16 DB Front rack lunges 35/20, 50/35
8 Seated Pull-up
Rest 2:00 between rounds. Cap of 3:00 per round.

Fitness
1a. Back Squat @32X1: 5RM, then 2×5@90%
1b. sPull-up @20X2: 5×6

2. 4 Rounds:
25/20 Calorie Row
16 DB Front rack lunges 35/20, 50/35
8 Pull-ups
Rest 2:00 between rounds. Cap of 3:00 per round.

Performance
WL
Tng Clean: 2 EMOMx7

STRENGTH
a. Back Squat @32X1: 5RM, then 2×5@90%
b. sPull-up @20X2: 5×6

METCON
4 Rounds:
25/20 Calorie Row
16 DB Front rack lunges 35/20, 50/35
5 rMU
Rest 2:00 between rounds. Cap of 3:00 per round.

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