Wednesday’s WOD May 27th

Warm-Up (10 Minutes Before Class On Your Own):

2 Rounds:

Pull-ups

10 Push-ups

1 Air Squats

 

Strength/ Skill:

15 Minutes:

1 rep max strict shoulder press

-then-

2 min max reps strict shoulder press

CAT ONE

115/80#

CAT TWO

80/55#

CAT THREE

55/40#

CAT FOUR

40/33#

*Trainer will scale CAT Four further if needed. CAT will match for Conditioning. Trainers, make sure athletes stay in the same CAT for both Strength and Conditioning. 

Conditioning:

CAT ONE:

18 Min AMRAP:

Run 400m
30 Wall Balls 25/20#
10 Hang Cleans (full squat) 190/135#
10 GHD’s
CAT TWO:

30 Wall Balls 20/14#

10 Hang Cleans (full squat) 135/95#

CAT THREE:

10 Hang Cleans (full squat) 95/65#

5 GHD’s

CAT FOUR:

200 M Run

15 Wall Balls 14/10#

5 Hang Cleans (full squat using Barbell or Wall ball) 65/45#  14/10#

20 AB Mat Sit-ups

 

*Trainer will scale CAT Four further if needed. If you cannot do all the movements prescribed in a CAT, you may not move up to the next CAT. If you can do 3 out of 4 of the movements prescribed you can move up and scale (if needed) iton the next CAT. You must do the CAT as prescribed. You cannot change movements or weights to different CAT’S.