Tuesday's WOD - 1/29/2019


Skill:

3x 10m R/L - 1-Arm Overhead KB Walking Lunge @ moderate weight

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.

1x5@75%ww

1x5@85%ww

1x5@95%ww

REST >90s

1xAMRAP@75%ww

WOD:

15 min AMRAP:

20/16 Cal Row

20m 1-Arm OH KB Walking Lunge (10m down right + 10m back left)

20 Wall Balls @20/14

Accessory Work:

Every :90 x 7 sets

5x Overhead Squats @ 60-70%

NOTES: Begin @ 60% and increase up to 70% with good quality movement.


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