6/14/16
TUESDAY!
STRENGTH: (15:00) Back Squat!
Take 90% of your 1 Rep MAX Back Squat then add 20# (optional) and perform the following:
65%x5
75%x5
85%x5+ AMRAP!
SCALE DOWN OPTION:
Work up to a 5 Rep MAX or Semi Heavy Back Squat
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Back Squats #95/65 or 12 Alt. Lunges #35/25
30 Plank Hold Shoulder Taps
10 Double Knee Hugs
Parking Lot Run
MET CON: For Time (15:00)
Lau’s B-Day WOD: 6/14/69 (47)
E:
69 Dubs
6 OTWB Burpees (any style)
14 Split Jump Lunges
47 Wall Balls #30/20 (10ft./9ft.)
6 OTWB Burpees
14 Split Jump Lunges
69 Dubs
6 OTWB Burpees
14 Split Jump Lunges
RX:
69 Dubs
6 OTWB Burpees (any style)
14 Split Jump Lunges
47 Wall Balls #20/14 (10ft./9ft.)
6 OTWB Burpees
14 Split Jump Lunges
69 Dubs
6 OTWB Burpees
14 Split Jump Lunges
SCALED:
6 OTWB Burpees (any style)
14 Split Jump Lunges
(Alt. Lunges)
47 Wall Balls #14/12 (10ft./9ft.)
69 Dubs (47 Dub-A or 138 Singles)
6 OTWB Burpees
14 Split Jump Lunges
(Alt. Lunges)
69 Dubs (47 Dub-A or 138 Singles)