6/20 WOD

Jun 19, 2023

1 min read

Front Squat

1x5 @ 65% 1-Rep

1x5 @ 70% 1-Rep

1 x 5 @ 75% 1-Rep

1 x 3 @ 80% 1-Rep

Then

Test 1-Rep Push Jerk (From Rig)

Warm-up

1x10 Barbell Only

1x5 @ 30% 1-Rep Max

1x5 @ 50%1-Rep Max

Then

No More Than 3-5 1-Rep Sets to set Max

AMRAP

15 Minutes

15/12 Cal Row

30 Dumbell Z-Press (20/15)

30 AbMat Sit-ups

Recent Posts

See All

Thursday 9/17/26

Warm-Up — 2 rounds: 8 90/90 switches 6 thoracic rotations/side 8 KB halos/ each direction 8 Cossack shifts( use rig ) 6 shin-box get-ups total Strength — 16 min 4 Quality Rounds A. KB Goblet Cyclist S

Wednesday 09/16/26

Warm-Up —2 rounds: 200m easy jog 10 PVC good mornings 8 muscle cleans 8 front-rack elbow rotations 6 empty-bar RDLs Barbell Prep - 2 rounds: 3 Deadlifts 3 Hang Clean Pulls 3 Hang Power Cleans 3 Front

Tuesday 09/15/26

Warm-Up — 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 PVC pass-throughs 8 wall slides 10 light banded triceps extensions Then empty bar: 5 strict press 5 dip + drive 5 push press Lift — Barbe

everlong
fitness

6/20 WOD

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness