WEDNESDAY’S WOD – December 2nd

DAY THREE/ WEDNESDAY

Warm-up 0:00 to 6:00:

6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Mobility & Dynamics 6:00 to 21:00:

Trainers Standard

Skill Work 21:00 to 32:00 (10 Minute Time Cap):

Flight Simulator

C1-Triple Unders

For Time:

1-2-8-10-12-14-16

C2-Double-unders 

For Time: 

5-10-15-20-25-30-35-30-25-20-15-10-5

C3- Double-Unders (count misses)

1-2-8-10-12-14-16-14-12-10-8-2-1

C4- Singles

10-10-10-10-10-10-10-10-10-10-10-10-10

1. You must come to a full stop between each round. “The rope can’t keep spinning, and it can’t go underneath you. Your feet have to be flat on the floor. You can’t be in a jumping motion,” Fitzgerald says. “And you can’t go to singles. You have to come to a complete stop.”

2. You must do every round unbroken. Essentially, you can’t mess up. If you do, you have to start the round again. 

WOD Demo/ Mechanics/ Skill

WOD /SHORT/ W

CAT ONE:

5 rounds of:
30 wall-ball shots, 25/20# 10ft.
5 squat snatches 155/115#
Rest 2 minutes

CAT TWO:

5 rounds of:
30 wall-ball shots, 20/14#
5 squat snatches 135/95#
Rest 2 minutes

 CAT THREE:

5 rounds of:
30 wall-ball shots, 20/14#
5 squat snatches 95/65#
Rest 2 minutes

 CAT FOUR:

5 rounds of:
20 wall-ball shots, 14/10#
3 squat snatches 65/35#
Rest 2 minutes