June 22, 2020

WOD: 062022

Warm-up
4:00 & 5:30 Class on Turf – Must Sign-Up on Wodify 1 hour prior to class
3 Rounds
20 Seconds Active Spidermans
10 Seconds Air Squats
20 Seconds Push-up to Down Dog
10 Seconds Air Squats
20 Seconds Active Samson
10 Seconds Air Squats
20 Seconds Shoulder Taps
10 Seconds Air Squats
then…
1 Round
With Lighter Weight:
2 Strict Pull-ups
4 Double Dumbbell Step Back Lunges
6 Push-ups
8 AbMat Sit-Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups
*Pull-up substitution – DBL DB Row – x 8 reps

Overtime (Weight)
Front Squat "10-8-6-4-2"
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat

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