Monday WOD – 070918

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Some TESTING going on this week. We are going to repeat the tests we did 8 weeks ago on Front Squat and Deadlift to measure the strength we’ve gained! Then, we are going to test a few new things to jumpstart our next cycle. This next cycle is going to focus more on strength stamina rather than absolute strength.

Wellness
A1. Front Squat 1RM
A2. SA DB High Pull @20X0: 10RM

B1. DB Bent Row @20X0: 4×10
B2. Front Rack Step up @20X0: 4×10

Fitness
A1. Front Squat 1RM
A2. SA DB High Pull @20X0: 10RM

B1. DB Bent Row @20X0: 4×10
B2. Front Rack Step up @20X0: 4×10

Performance
A. Snatch: 3 reps EMOM x6

B1. Front Squat 1RM
B2. SA DB High Pull @20X0: 10RM

C1. DB Bent Row @20X0: 4×10
C2. Front Rack Step up @20X0: 4×10

D. Assault Bike: 2 sets: 5:00 min @ 10 min Max Cal Ave RPM -2, 4:00 min walk