Wednesday WOD

Wednesday January 22, 2020

Wednesday WOD
Strength
Push Jerk (5-4-3-2-1 Building)
Take 15 minutes to build to a heavy Push Jerk using the rep scheme
Workout
Metcon (AMRAP - Rounds)
20 Minute EMOM:
1) 10/8 Calorie Ski
2) 8 STO, 115/75#, (Rx+ 135/95#)
3) Rest
4) 6 25m Shuttle Run
5) 16 Wall Balls, 20/14#

Score is total minutes/rounds successfully completed

Wednesday January 15, 2020

Wednesday WOD
Weightlifting
Split Jerk (5-5-3-3-1-1 )
Take the 6 sets to build to a heavy single
15 Minutes
Workout
Metcon (Time)
Partner Workout!
For Time:
30 Clean and Jerks, 115/75# (Rx+ 135/95#)
60 Chest To Bar
20 Clean andJerks, 135/95#, (Rx+ 185/125)
60 Chest To Bar
10 Clean and Jerks, 185/125#, (Rx+ 225/155)

- Partition anyway
- 15 Min Cap-

Wednesday January 8, 2020

Wednesday WOD
Weightlifting
Hang Power Clean (5 x 2 reps @70-75% Unbroken)
15 min
Start at hips and lower to hang position
Building across sets
Metcon
Jumping DB DT (Time)
5 Rounds For Time:
24 Double Unders
12 Dual DB Deadlifts, 50/35#
9 Dual DB Hang Power Cleans
6 Dual DB STO

-12 Min Cap-

Wednesday January 1, 2020

Wednesday WOD
Skill
Metcon (No Measure)
HSPU Positioning Drills:
2 Rounds
1. :10-:20 sec Tripod Headstand Hold
2. 3 HSPU Negative: 3 sec down + 1 @ the bottom, kick off
3. 4 Floor Pike HSPU – focus on head driving through
10 min
Metcon
Metcon (AMRAP - Reps)
8 Min AMRAP:
60/52 Calories Assault Bike
+ Max DB Box Step Ups, 24/20", Rx 35/25#, (Rx+ 50/35#)

Rest 2 min

8 Min AMRAP:
60/52 Calorie Row
+ Max Rope Climbs

Score is combined reps of step-ups and rope climbs

Wednesday December 18, 2019

Wednesday WOD
Strength
15min: Squat Snatch (3-3-3-3 @ 70-75%)
4 sets of 3 building to 75%
Working on Technique
Can be TnG or fast singles
Record heaviest Triple
Skill
10min: Metcon (No Measure)
Super Set: 3 sets:
1. 10 Barbell Glute Bridges
2. 8 Single Leg Snatch Grip Deadlift x 4 each leg
Use empty BB for superset
Metcon
Metcon (AMRAP - Rounds and Reps)
9 min AMRAP
36 Double Unders
12 Alternating DB Snatches, 50/35#
12/9 Cal Ski

Wednesday December 11, 2019

Wednesday WOD
Skill
Metcon (No Measure)
3 Rounds for Quality:
20 Russian Med Ball Twist (20/14)
:20 sec Flutter Kicks
10 Banded Face Pulls
10 Minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
30 TTB
10/8 Cal Row
30 KB Hang Snatch (53/35#)
10/8 Cal Row
30 Wall Balls (20/14#)
10/8 Cal Row
Scales:
Hanging knee raises or straight legged sit-ups