wod-wednesday

W.U.  Cyclical work of

2 Rounds

  • 2 Mins Bike or Row
  • 3L/3R Multi-Directional Lunges
  • Heels Elevated Plate Hold Squats x 10
  • 12 x Lateral Bar Tilts

Strength:  Sumo Deadlifts

  • Find an 80% effort weight for 5 reps
  • 5 sets of 5 @ that 80% weight
  • After each set 5 x strict elevated foot pushups

W.O.D 3 Rounds

In 4 mins w/ 90 sec Rest complete

  • 300M/250M Row or :90 sec Bike
  • 30 x Clean and Jerks @ 50/35
  • 10 x TTB or 15 x Floor based Hip folds