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Friday 8/12 WoD

11
Aug

Friday 8/12 WoD

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CONGRATULATIONS TO THE AUGUST ON RAMP CLASS!

(Amber, Todd, Lois, Erica and James.  Not pictured: Jordan)

 

 


SKILL/STRENGTH:

Push Press 5×2 @ 90% of 5RM
(TIMECAP: 15:00)

CONDITIONING:
AMRAP 5:
10 Calorie Row
30 Double Unders

Rest 3:00

AMRAP 5:
7 Push Press 115#/75#
10 Toes-to-Bar

Rest 3:00

AMRAP 5:
7 Sumo Deadlift High Pull, 115#/75#
10 Front Rack Stationary Lunges, 115#/75#

(TARGET INTENSITY: 9/8/9)

 

EXTRA WORK:
a) 1 Pull + 1 High Pull + 1 Snatch 6×1
If performed this exercise last week, work with 95% of top set from that day.
If not, build to a max set, then perform 3 sets @ 90% of the top weight.

b) Back Squat 3×3 @ 70% of 5RM

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