Wednesday’s WOD June 3rd

Athletes:

Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded. This is week two in our strength cycle. 

Warm-up:

2 Rounds:

.5 Mile Bike

5 GHD’s

250 M Row

 

Strength:

a) Strict Shoulder Press sets of 10-8-6-4

b) 4×10 Shoulder Raise Front and Lateral

*Superset A. then B. Fifteen minutes to complete. Trainer set the clock to keep on schedule. 

 

Conditioning:

CAT ONE:

7 Rounds For Time:

10 Deficit Handstand Push-ups (45/25# Bumper Plate)

5 Power Cleans 225/160#

15 Toes to Bar

 

CAT TWO: (scaled movements)

10 Handstand Push-ups

5 Power Cleans 160/110#

 

CAT THREE: (scaled movements)

10 Handstand Push-ups

5 Power Cleans 110/80#

15 Knees to Elbow

 

CAT FOUR: (scaled movements)

10 Pike Handstand Push-up (with box)

5 Wallball Power Cleans 20/14#

10 Knee Raises

* Must be able to RX 2 or more movements to move to next CAT. Trainer will scale CAT FOUR further is necessary.