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SFZ WOD 062117

21 Jun Posted by in Uncategorized | Comments

Coaching Tips: The barbell starts on the floor. Try to go unbroken if you can on the back squats, rest at the top more often if needed. Use a high bar style to save the low back for later. Make sure you don’t round the back on the bumper plate burpees, and that you lock the arms out with the bumper plate overhead! Start the run with a conservative 400, but then run hard on the last 400m.

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.

Strength: 1-1-1-1-1-1-1 Front Squat, increase weight with each set to max – test for next strength focus

Super Set: none

Metabolic Conditioning: “Angel’s Landing”

For time.

15 back squats
20 bumper plate burpees
800m run or 1.5 mile airdyne

Performance: BB 105/155lbs, plate 25/45lbs
Athletic: 65/105, 15/25
Health: 45/65, 10/15

Scaling Guide: 6 – 10 minutes.

Scale Up: 125/185lb barbell, burpee pull overs instead of bumper plate burpees to 7’/8′ bar.

Compare to: NEW WORKOUT!

Optional ‘Cash Out’: 8 toes to bar, 30 double unders, 4 rounds

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