WODs 6/10/19-6/14/19

Lots of arms in today’s wod.  We are pulling in every plane of the shoulder.  Focus on consistency of effort.  We want the cleans unbroken for atleast 3 rds.  See what pace you can hold on the rower and go right into the cleans.

Tuesday

Challenge yourselves on the goblet squats and BSS.  These movements are tough but have a big payoff in posterior chain development.   Attack the 400’s on this wod..   You may break the reps up on the push press if needed.  We want you moving at 85% or better the whole time.

Wednesday

If these weights are too heavy, pick different ones.  Don’t go more than 90% of your 1rm for the set of 2.  Leaving a little in the tank on lifts keeps you healthy so you can train hard tomorrow.

Thursday

Scale the weights so you can do the sets or 21 in no more than 2 sets.  We want a fast pace the whole time.  It should be scale so that you can run hard.  Think about what pace you want to hold on run and try hang on.

Friday

AMRAPs in this fashion allow us multiple chances to get muscle ups.  We can scale the reps if needed.  If 4 muscles are no problem, then I want you to attack the bike row!  See what pace you can hold and still do the MU.