WOD: Monday, June 19th, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats
  • Couch Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each @ 70% of 1RM 
  • Sets 3 and 4: 5 Reps each @ 75% of 1RM 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Run 
  • 21 Power Cleans (95/65)
  • 21 Burpees over Bar 

-Then-

  • 400 Meter Run 
  • 15 Power Cleans (95/65)
  • 15 Burpees over Bar 

-Then-

  • 400 Meter Run 
  • 9 Power Cleans (95/65)
  • 9 Burpees over Bar 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 
  • 42 Rage Balls (20/15)
  • 21 Burpees 

-Then-

  • 400 Meter Run 
  • 30 Rage Balls (20/15)
  • 15 Burpees 

-Then-

  • 400 Meter Run 
  • 18 Rage Balls (20/15)
  • 9 Burpees 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)