wod-wednesday

W.U. 6 min clock

3 Rounds of

  • 30 sec plank
  • 30 sec superman
  • 30 sec hollow rock or hollow hold
  • 30 sec mountain climbers

Strength:  2 Parts

Reps are 15/12/10 of

  • Supine (palms up) Bent Over Row
  • Roll Outs with Bar

W.O.D for time complete

40-30-20-10

  • AlT Db Snatches
  • AlT Db OH Walking Lunges
  • Pushups

ENDURANCE:

45 min Running clock

12 Min Clock/3 Rounds of

  • 1 min chair dips
  • 1 min air squats or pistols (progression)
  • 1 min burpee

1 MIN REST

4 Min Clock/ 2 Rounds of

  • 1 Min Sprint
  • 1 Min jog

1 MIN REST

12 Min Clock/3 Rounds of

  • 1 min walk out to plank pushup
  • 1 min alt lunges (progression hold weight in rack)
  • 1 min burpees

1 MIN REST

4 Min Clock/ 2 Rounds of

  • 1 min sprint
  • 1 min jog

1 MIN REST

12 Min Clock/ 3 Rounds of

  • 1 min tall plank lateral arm reach (arm moves out from the side of body to a T position)
  • 1 min Step up (progression hold weight)
  • 1 min burpees

1 MIN REST

CORE: 6 min/ 3 rounds of

  • 30 sec V-Up
  • 30 sec bicycle
  • 30 sec X + O
  • 30 sec hollow hold