David Wang’s Birthday WOD-6/9/18

July 9, 2018

Happy Belated Birthday brother. Wishing you many more to come! You inspire us and are an awesome athlete! You are a great coach and good friend to all at the box. We appreciate you David!  

Warm-up


3 rounds:


• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• Pike Stretch
• Straddle Stretch
• Goblet Squat Hold
• Standing Toe Touch Hold
Strength
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM
Conditioning
For max reps:
• Tabata Kettlebell Swings 53/35
• Tabata Toes to Bar
• Tabata Sumo Deadlift High Pulls 75/55
• Tabata Push Press 75/55
Score = total reps from all tabata rounds. Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. No additional rest in between tabatas. 

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