Wednesday’s WOD

Endurance WOD:

To be completed AFTER your WOD

1 mile run

 

Warm-ups (all classes):

ME Double-unders

 

BootCamp WOD:

7 rounds for time of:

10 Wall Balls, 20/14 lbs

10 Pull-ups

CrossFit WOD:

Strength

5×3 Pause Back Squat (3 sec pause each rep). Work up to a max triple for the day.

Conditioning

3 rounds for time of:

14 Deficit HSPU 6/4″
7 Power Clean & Push Jerks 175/115#

Advance Conditioning:

3 rounds for time of:

14 Deficit HSPU 6/4″
7 Power Clean & Push Jerks 185/125#

 

Advance Strength:

BBG

Snatch from blocks (above knee): 2rm – 2×2@90%

Strength

1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
1b) Pendlay Row: 5X5 – heaviest possible, rest 90 sec.

 

 

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