WOD for Wednesday, Aug 05, 2020

Strength 05-08-2020

Back Squat
Build to a heavy 5 in 5 sets. Rest 2:00

-Option: Moderate sets of 5 increasing weight as needed for 7 sets of 5

Beat the Clock

For time:
21-15-9
American Kettlebell Swings @24/16kg
Burpees

  • Goal: Hard effort – 90%.
  • Time cap: 9:00

Today's swings with tall overhead position on all reps!

Extra Credit 05-08-2020

A)
Banded Hammer Curls
4 x 15. Rest 60s.

B)
– Foam Roll – Adductors x 60s each
– Rockback Adductor Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

Open Gym

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