WOD, Aug 19th

Warm-Up
(8 MIN):
10 Cal Row, Bike, or Ski
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Left / 5 Right)
10 Plate Floor Press
https://www.youtube.com/watch?v=SxK8ovnbfRI
Strength Work
(22 MIN):
Bench Press (WENDLER 5/3/1)
3 set x 5 rep @ warm up weight (increase weight each set 55%, 65%, 70%)
1 set x 5 rep @ 75%
*REST 2 MINUTES
1 set x 3 rep @ 85%
*REST 2 MINUTES
AMRAP @ 95%
….
Strict Pull-up Warm-up
30 Sec Hollow Hold / Rest 30 Sec

30 Sec Scap Pulls / Rest 30 Sec

30 Sec Beat Swings / Rest 30 Sec

30 Sec Full Support Hold / Rest 30 Sec
(Static Hold – Chin Over The Bar)

***Please use the restroom and be set up for the WOD by the end of strength

WOD
200818B
7 MIN AMRAP:
4 Strict Pull-ups
8 DOUBLE DB Step Back Lunges, #50/35×2
12 Push-ups
16 Cal Row, Assault Bike, or Ski Erg

REST 3 MIN

7 MIN AMRAP:
4 Strict Pull-ups
8 SINGLE DB Step Back Lunges, #50/35×1
12 Push-ups
20/16 Cal Row, Assault Bike, or Ski Erg
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will complete two 7 minute AMRAPS. The second AMRAP reduces in weight for the step back lunges.
*Overall, the goal is to stay fairly consistent across these two 7-minute efforts
*With a drop in weight for the lunges in the second AMRAP, we’re ideally matching our first round score or building upon it
*Move at a pace over the first 7 minutes that you see yourself being able to hold or improve during the last 7 minutes.
*Quick breaks on the push-ups and pull-ups from the beginning can help you hold the same break-up sets across the whole workout

Movement Descriptions:
*Step Back Lunges: The back knee should touch the ground and the lower body should reach full extension before changing sides. Athletes can hold the dumbbells wherever is most comfortable during this movement (hang, shoulders, etc…)
*Push-up Standard: https://www.youtube.com/watch?v=0pkjOk0EiAk

Movement Variations:
*Strict PU
~~Banded Strict PU, Ring Rows, Bent Over Row
*Step Back Lunges
~~Split Squats or Goblet Squats
*Push-ups
~~Incline Bar Push-ups or Wall Push-ups
*20/16 Cal Row, Bike, Ski Erg
~~AirDyne Bike: 25/20 Cals
~~20/16 Down+Backs or Burpees