wod-wednesday

W.U.  Group (see whiteboard)

Skill/Strength:  Power Clean and Clean

  • Work through both positions

W.O.D for time complete

  • 28 x Cals
  • 18 x Power Cleans 95/65
  • 25 x Cals
  • 15 x Power Cleans 135/95
  • 22 x Cals
  • 12 x Power Cleans 155/105
  • 20 x Cals
  • 10 x Full Cleans 185/115
  • 18 x Cals
  • 8 x Full Cleans 205/125
  • 16 x Cals
  • 6 x Full Cleans 225/135

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CoreFit:

W.U.  1 long set (see whiteboard)

Conditioning: work through the following

  • 100 x Singles
  • 15 x Box Jumps
  • 80 x Singles
  • 15 x Box Jumps
  • 60 x Singles
  • 15 x Box Jumps
  • 40 x Singles
  • 15 x Box Jumps
  • 20 x Singles
  • 15 x Box Jumps

W.O.D for time complete

  • 50 x Butterfly situps
  • 40 x KB Swings
  • 30 x Cals
  • 20 x Ball Slams
  • 50 x Leg Lifts on the floor
  • 20 x Ball Slams
  • 30 x Cals
  • 40 x KB Swings
  • 50 x Butterfly situps

Core:  Deadbugs with Band