July WODs 2018

Friday 13/7/2018

Tim Jones - Friday, July 13, 2018

WOD:- Friday - Competition
A) 5 Sets Lower Strength 25 min cap
. 5x Wide stance Box Squat @85% of 1RM Back Squat
. https://www.youtube.com/watch?v=4JgWgi0iVgs
. 8x each leg Dumbbell Suitcase RNT Reverse Lunge
. https://www.youtube.com/watch?v=iD2_4xnpv58
B) 16min of TABATA
. Tabata- Plank to Press
. Tabata- KB Swings 32/24
. Tabata- Hollow Rocks
. Tabata- KB Thrusters 32/24

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WOD:- Performance
A) 5 Sets Lower Strength 25 min cap
. 5x Wide stance Box Squat @85% of 1RM Back Squat
. https://www.youtube.com/watch?v=ZGchgrQLfno
. 8x each leg Dumbbell Suitcase RNT Reverse Lunge
. https://www.youtube.com/watch?v=iD2_4xnpv58
B) 16min of TABATA
. Tabata- Plank to Press
. Tabata- KB Swings 24/20
. Tabata- Hollow Rocks
. Tabata- KB Thrusters 24/20
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WOD:- Base & Teenz
A) 5 Sets Lower Strength 25 min cap
. 5x Wide stance Box Squat @85% of 1RM Back Squat
. https://www.youtube.com/watch?v=ZGchgrQLfno
. 8x each leg Dumbbell Suitcase RNT Reverse Lunge
. https://www.youtube.com/watch?v=iD2_4xnpv58
B) 16min of TABATA
. Tabata- Modified (knees) Plank to Press
. Tabata- KB Swings 20/16
. Tabata- Hollow Hold or Tucked Hollow Hold
. Tabata- KB Thrusters 20/16




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