wod-wednesday

HIIT

W.U. Coach/Group

Strength:  Power Clean + Thruster

10-15 Mins

  • Build to a challenging 1 + 1 of Power Clean + Thruster

W.O.D 17 Min Clock, 3 x 5 Min periods, 1 Min REST after each

  • In 5 Mins AMRAP of
    • 10 x Push Press 95/65
    • 20 x Lateral Hops over bar
  • In 5 Mins AMRAP of
    • 7 x Power Cleans 115/85
    • 14 x Push Ups
  • In 5 Mins AMRAP of
    • 5 x Thrusters 135/95
    • 10 x Burpees over bar

ENDURANCE: 6am ONLY

Tabata:  8 rds of :20 sec on/ :10 sec off

  1. Hollow +Superman
  2. Monster walk with band forward/backward
  3. Assault Bike
  4. Jumping Lunges
  5. Plate Burpees
  6. Push up on/off plate
  7. Jump Rope
  8. KB Swings
  9. Battle Rope

5 Min AMRAP of

  • 10 x Wall Ball
  • 25 x Jump Rope

OLYMPIC Lifting: 630pm ONLY

W.U. Coach Led

Strength: 2 Parts

A. Drop Cleans

B. Segment Cleans

C. Back Squat grouping

W.O.D 10 mins Clock

  • Complete 30 x Clean and Jerks @ 155/105

*Top of every min including the start 4 x Burpees