WOD 20/7/17

Strength: Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 3*5*90% 5RM

MetCon: Perform 4 rounds For Reps in Front Of Running Clock
1min BW Deadlift (scale to ¾ BW/1/2 BW)
1min Box Jumps 60/50cm (step Ups)
1min Cal row
1min V-ups (quality reps only!!)
*2 min rest between rounds.


Olympic weightlifting WOD 20/7:

  1. Split jerk from racks 15 minutesto est 1 RM of the day (technical) then:
  2. Split jerk from racks6x3x75% of daily 1RM
  3. Clean pull+hang clean 4×1+3×80% 3×1+2×90%
  4. Backsquat 5x5x90% of 5RM