Wednesdays WOD – October 21st

Day Three

Warm-up:

Double-unders

max effort

trainers set clock

10:00 minutes

 

Mobility & Dynamics:

Trainers Standard

 

Mechanics/ Form Weightlifting:

 X5 Strict Press

X5 Push Press

(break this movement down)

x3dip

x3dip, drive

x3dip, drive, press

 X5 Push Jerk

(break this movement down)

x3dip

x3 dip, press & catch

x3 dip, press, catch & drive

X5 Split Jerk

 

WOD Demo/ Mechanics/ Skill: 

Strict Handstand Push-ups

Box Jumps

Shoulder to Overheads

Pull-ups

Double-unders

 

WOD SPRINT sub 5 mins

CAT ONE:

Complete as many rounds as possible in 4 mins of: 

10 Strict Handstand Push-ups

15 Box Jumps, 24/20 in

20 Shoulder-to-Overheads, 155/105 lbs

25 Pull-ups

30 Double Unders

 

CAT TWO:

Complete as many rounds as possible in 4 mins of: 

10 Strict Handstand Push-ups (1 mat okay)

15 Box Jumps, 24/20 in

20 Shoulder-to-Overheads, 135/95 lbs

25 Pull-ups

30 Double Unders

 

CAT THREE:

Complete as many rounds as possible in 4 mins of: 

10 Strict Handstand Push-ups (mats okay)

15 Box Jumps, 24/20 in

20 Shoulder-to-Overheads, 115/80 lbs

25 Pull-ups (bands okay)

30 Double Unders(count misses)/Singles

 

CAT FOUR:

Complete as many rounds as possible in 4 mins of: 

5 Pike Handstands/Push-ups

10 Box Step-ups, 20 in

15 Shoulder-to-Overheads, 95/65 lbs

20 Jumping Pull-ups

25 Singles