Wednesday’s WOD

Warm Up:

5 Minute Jump Rope

Skill:

N/A

 

For Time:

5K Row or Run

*This is an all out effort for time.

Advance Class WOD

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning

2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calories