Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

2 Minutes of Each: (No Measure)

Strapless Row

then

Assault Bike

Mobility & Dynamics

Trainers Standard

Weightlifting

C1: Grace (Time)

30 Clean & Jerk 135/95#
C2:

Grace/ for time:

115/80-lb. clean and jerk, 30 reps

C3:

Grace/ for time:

95/65-lb. clean and jerk, 30 reps

C4:

Grace/ for time:

45/33-lb. clean and jerk, 20 reps

Metcon

*PARTNER WOD – partners split work, one works, one rests. Trainers – may need to set up heats.

C1: Metcon (Time)

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups
C2:

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

C3:

For time:

Row 500 meters

35 GHD sit-ups to parallel/Abmat sit-ups

Row 1,000 meters

25 GHD sit-ups to parallel/Abmat sit-ups

Row 2,000 meters

15 GHD sit-ups to parallel/Abmat sit-ups

C4:

For time:

Row 350 meters (175 m each)

35 Abmat sit-ups

Row 700 meters (350 m each)

25 Abmat sit-ups

Row 1,500 meters (750 m each)

15 Abmat sit-ups

Cool-down (if time):

Pigeon Pose x 20 sec each leg

*Stretches the thighs, groin, back and psoas. Pigeon can be helpful for those who hold tension in their lower body.

Reclined Spinal Twist x 20 sec each side

*This is a great lower back stretch