wod-wednesday

W.U. 3 Rounds

  • 5 x Pushups
  • 30 x Jumping Jacks
  • 10 x Hollow Situps
  • 40 x Singles
  • 15 x Air Squats

Strength:  Bench Press

5 Mins:  Establish useable weight

6 Mins, Every 2 Mins

  • 3 sets of 10

Rest 2 Mins

3 Mins, Every :30 sec

  • 6 sets of 3 Explosive BP

W.O.D 22 Min Clock

6 Min AMRAP of

  • 10 x Cals
  • 5 x Sandbag over Shoulder 100/80

REST 2 Min

6 Min AMRAP of

  • 50 x Calories
  • Max reps of Stones over Shoulder

REST 2 Min

6 Min Clock, 5 RFT of

  • 15 x Seated Floor Ring Press
  • 10 x Diamond Pushups
  • 5 x Strict Pullups