Monday WOD – 073018

Why Tempo is Important
Head over and read the latest post on how and why we use Tempo in our Strength Training!

WORKOUT OF THE DAY

Wellness
A1. Front rack step ups @20X0: 4×8, 5# HTLW
A2. CG Bench: 4×8+, 85% of 5RM

B. 4 Rounds NOT for time:
10 Bulgarian Split Squats /leg
10 Pushups / Ring Dips
10 SA DB High Pull (5# < Your 10RM) Fitness
A1. Front rack step ups @20X0: 4×8, 5# HTLW
A2. CG Bench: 4×8+, 85% of 5RM

B. 4 Rounds NOT for time:
10 Bulgarian Split Squats /leg
10 Pushups / Ring Dips
10 SA DB High Pull (5# < Your 10RM) Performance
A. Hang Snatch: 5×2 @5# HTLW.

B1. Front rack step ups @20X0: 4×8, 5# HTLW
B2. CG Bench: 4×8+, 85% of 5RM

C. 4 Rounds NOT for time:
10 Bulgarian Split Squats /leg
10 Pushups / Ring Dips
10 SA DB High Pull (5# < Your 10RM) D. 8 Rounds 0:30 Bike 0:30 Rest 0:30 Calorie Ski 0:30 Rest Rest 2:00 after round 4.