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“STRONG AS OAK” WOD 7/19/19

0

WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

For Time:

60 T2B

*Goal is under 3 Min.

WOD:

“STRONG AS OAK”

EMOM 10

1 Back Squat

*Build to a new 1RM

3 Min. Rest

EMOM… Until Failure

1 Clean

*Start at 65% and add 5-10 lbs. each minute until failure. Once you fail twice in the minute you’re done.


FIT

LIFT:

Bench Press

10 x 1

*Work to a new 1RM

WOD:

For Time:

1K Row

60 Cal. Bike

50 KBS (53/35)

500 M. Row

30 Cal. Bike

30 KBS

250 M. Row

20 Cal. Bike

15 KBS

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