WOD Blog
 | Thu, May 7 2020 |  |
| FULLY LOADED 200507 | PARTIALLY LOADED 200507 | UNLOADED 200507 |
FULLY LOADED 200507
(Rounds)
AMRAP 20 min.
*15 Back squats (95/65 lb.)
*12 Burpees
*9 SingleArm KettleBell shoulder to
overhead (each side) (52/35lb.)
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SCORE: As many rounds + reps as possible in 20 min.
GOAL: 5+rounds (3+min/round)
Today's focus is on pacing. If you are too conservative at the start,then blast hard the last 5min. Each movement should be done unbroken.Rest between movements / transitions.
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| Robin N | 6 | Racked 45BB, 15DB (worked new squat stance through box squats) | | Kenneth A | 5+9 | Racked 75BB, 35KB |
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PARTIALLY LOADED 200507
(Rounds)
AMRAP 20 min.
*18 DB Back squat (50/35 lb.)
*12 Burpees
*9 SA DB shoulder to overhead (each
side)=18total reps
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SCORE: Total rounds + reps in 20min.
GOAL: 5-6 rounds (3+min/round) Pace, grind, and step on the gas at the end. Everything should be done unbroken. Rest inbetween and then get back on it. For the dumbbell back squats, hold the dumbbell across your upper back holding it with both hands on either side.
The shoulder to overheads are done with one dumbbell. 9 reps each side for a total of 18 reps.
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UNLOADED 200507
(Rounds)
20min AMRAP
*18 Curtsy Lunges
*12 Burpees
*9 Pike Push-ups
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SCORE: Total rounds+reps in 20min.
GOAL: 3min/round, take rests between movements, and JUST KEEP MOVING. :)
Giving you some variety with the squatting, since you performed burpee + air squats on Monday. Hence, the curtsy squat. Add load if possible. If you can't another burpee, get creative and change it up to another movement.
VIDEOS:
Curtsy lunge:
https://youtu.be/pUgEbJRD-0s
Pike Push Up: https://youtu.be/vmpXeWlnHFo
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