Wednesday’s WOD – January 27th

DAY THREE/ WEDNESDAY
Warm-up:
2 Rounds:
30 sec Handstand Hold
30 sec Wall Sit
1 min max Effort Airdyne

Mobility & Dynamics :
Trainers Standard
Skill Work (10 minute time limit):
Muscle-ups/ Progression:
C1/2 – Work on Form
C3 – MU Progressions
x 10 Ring Elevated Box Thrust
x 10 Banded seated M-U
x 10 Hollow Rock Swing on Rings
C4 – Strength
x 10 Ring Rows
x Box Dips (feet assisting) (box set up on each side of athlete)
WOD/ SHORT/ GWM:
CAT ONE:
On an 8-minute running clock, perform 1 minute each of/ EMOM:
Squats
Push-ups
24 -inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 25/20-lb. ball 10ft
Burpees
Double-unders

CAT TWO RX:
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20/14-lb. ball 10ft
Burpees
Double-unders

CAT THREE:
On an 8-minute running clock perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups (banded okay)
Inverted burpees
Wall ball shots, 20-lb./14-lb.* ball 9ft
Burpees
Double-unders or attempts

CAT FOUR:
On an 8-minute running clock perform 1 minute each of:
Squats
Push-ups/ or planks if struggling maintaining form on push-ups
16-inch/12-inch* box jumps
Jumping Pull-ups
Burpee to pike
Wall ball shots, 14-lb./10-lb* ball
Burpees
Double-unders attempts

Rest as needed with the running clock. During the push-ups if a rigid body position can not be maintained throughout the entire range of motion, hold a plank. During the jumping pull-ups, measure the pull-up bar to bisect the forearm while standing tall. Grab the bar and lower to an extended arm. Jump to get the chin over the bar descending quickly back to your feet and an extended arm. During the double unders spend the minute working the technique and attempting the movement. Count each attempt as one.

Cool-down:
Foam Roll

Heather May Labeda's photo.