ROMWOD – Good for warm up, cool down, or recovery!

Week of 7/7/19

Workout 1

Strength:

Strict press

Every 2 min x 8 min (4 rounds)

3 reps @ 80%

@ 10 min 1 set max reps @ 70%

Metcon:

“Annie”

50,40,30,20,10

Double unders (double rep count if doing singles)

Sit ups (may want to use a pad)

Workout 2

Warm up:

800m run 70-80% effort

Metcon:

5 rounds

10 Deadlift

5 Squat clean

5 shoulder to overhead

5 Sumo deadlift high pull / pull ups

95lb – 135lb

Workout 3

Strength:

Front squat

Every 2 min x 8 min (4 rounds)

5 reps @ 70%

Metcon:

60 Bar facing burpees

150 air squats (if you move your feet while squatting there’s a 25 sit up penalty)

45 Deadlift 95lb – 205lb