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Tuesday’s WOD - 10/15/2019


Skill:

3x50 FT (25 FT R/L) 1-arm overhead dumbbell walking lunge @ moderate to challenging weight (down 25 FT Right + back 25FT Left = 1 50 FT 1-Arm OH DB Walking Lunge)


Strength:

Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x3@70%ww

1x3@80%ww

1x3+AMRAP@90%ww

WOD:

12 min AMRAP:

15/12 Cal Row

50 FT (25L/R) 1-Arm OH DB Walking Lunge @50/35

15 Wall Balls (20/14)


Accessory Work:

5 Rounds

10 DB Bench Press @ 55/35s (Unbroken)

Rest 30sec

10 T2b

Rest 30sec

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