17
Jun
WOD Tuesday 6/17/14
Main – WOD
Skill Work
10×2 Double KB Overhead Squats
Metcon (Time)
5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls
REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Agility
Pro Agility Shuffle
5 attempts to establish best time – demo video
2. Pull
1×2 Deads, no TnG – dead stop between reps
8×3 Speed Deads at 70% of 2RM, rest 60 seconds between sets.
3. 20 Rep Benchmark
20 Double KB Overhead Squats – see Hobart’s demo video below.
AFTERNOON SESSION
1. Metcon
5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls
4. Row
3 x 1000m at 2k Pace, 2 min rest between efforts.
