Wednesday’s WOD

We now have 6AM class Monday, Wednesday, and Friday.

9AM BootCamp has been switched to CrossFit.

5AM will be cancelled all next week. Please Note.

 

Strength:

A.)Deadlifts

8/50%

6/60%

4/70%

2/80%

B.) Ring Dips

8-6-4-2

*add weight if you can

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

 

Conditioning:

CAT ONE:

18 Minute AMRAP:

12 Kettlebell Swings 73/53#

12 Alternating Reverse Lunges Kettlebell Goblet 73/53

12 Second Weighted Plank Hold 45/35#

 

CAT TWO:

18 Minute AMRAP:

12 Kettlebell Swings 53/35#

12 Alternating Reverse Lunges Kettlebell Goblet

12 Second Weighted  Plank Hold 35/25#

 

CAT THREE:

18 Minute AMRAP:

12 Kettlebell Swings 35/28#

12 Alternating Reverse Lunges Kettlebell Goblet

12 Second Plank Hold 25/15#

 

CAT FOUR:

18 Minute AMRAP:

12 Kettlebell Swings 28/18#

12 Alternating Reverse Lunges Kettlebell Goblet

12 Second Plank Hold