wod-wednesday

HIIT

W.U. Group

Strength/Skill: Snatch + OH Squat

Work for 15 mins developed better position

W.O.D AFAP 10 rounds of

  • 10 x Power Snatches 75/55
  • 30 x DU’s

CORE:  3 Rounds of

  • 10L/10R High to Low chops
  • 20 x Russian Twist Situps 25/15
  • :30 sec High Plank

ENDURANCE: 6am ONLY

W.U. Group

Work Load: 40 min Clock

10-20-30-30-20-10 reps of

  • Jump Rope
  • Wall Ball
  • Box Jumps
  • Plate Burpees

**250M Row and 50 ft bear crawl after each round

OLYMPIC Lifting: 7pm ONLY

W.U. Group and talk day through

Strength:

A. Clean +Pause Hang Clean (1+1) 12-15 mins

B. Split Jerk off rack

W.O.D 15 min Clock

5 min AMRAP of

  • Clean (full) and Split Jerk 185/125

Rest 1 Min

3 Min AMRAO of Cals on Rower

Rest 1 Min

5 min AMRAP of

  • Power Clean and Power Jerk 155/105