WEDNESDAY 14TH JUNE

Group split into 2 groups (2x20 min window)

WOD A 10RFT

5 RMU

12/10 cal row

*Scale RMU for BMU (same rep range) or KB swing with 20 reps each round 24/16 or manageable.

WOD B

0-15 Min 5RM Deadlift

15-20 EMOM (RX 60/45, s1 50/35 s2 40/25)

7 Deads

7 BOB 

 

 

Group 1

WOD 1 (20 Minutes CAP)

Back Squat 

5x3 @80%

5x2 @85%

-Don't know 1RM, Find it in time cap. 

Group 2

WOD 2 (20 Minute CAP) 

 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Power Cleans (with 75% of bodyweight)
Pull-Ups

RX+ 75% Body Weight & Pull ups

S1     75% Body weight & Jumping Pull ups 

S1 50% Body weight & Pull ups 

S2     50% Body weight and Jumping Pull ups 

James Davidson

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