© 2017 by Dynamo Academy

WOD - Tuesday, July 3, 2018

July 3, 2018

A.  Jumping Jacks, PNF Calf, Walking Dynamo, Dead Hang, Arm swings, Jump Squats, Empty bar Bear Complex x 10

 

B.  Clean & Jerk

* All reps performed as singles, 60-75 rest 20-40 seconds between reps, 75+ rest 45-90 seconds between reps

-60x4, 70x3, 75x2, 80x2, 85x4, 88x2, 83x2

 

C.  Front squats

- 85% of 1RM FSq x3x5 sets

Superset with

-HSPU practice x3x5 sets *scale difficulty to meet reps. Ie deficit HSPU and/or strict

 

D.  100 Wallball for time

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts
Please reload

Archive