wod-wednesday

W.U. 2 Rounds of the following

  • 10 x Swimmers
  • 10 Fwd/10 Bkwd Large Arm Cirlces
  • :30 sec Samson L/:30 sec Samson R
  • :30 sec Spiderman L/:30 sec Spiderman R
  • :60 sec Pigeon L/:30 sec Pigeon R

Strength Work: 2 Movements, Super Sets (one exercise directly into the other)

  • Barbell/KB/DB Deadlifts
  • Palms up (supinated) grip on object Bent Over Row

Rep Scheme

  • 20-16-12-8-4
  • Rest :45 sec at end of set

**The reps mean you do 20 x DL immediately into 20 x supinated grip Bent Over Row etc…

W.O.D 21-15-9 (10-12 min time frame)

  • Floor HSPU or Elevate your feet or knees to a box or chair
  • Burpees

**Focus on quality of HSPU and Speed on burpees

ENDURANCE Option:

In a 6, 12 and 22 min Period most through the below work as far as you can.  Restart at the top of each time frame, REST 1 min after each

  • 10 x Shoulder tap man makers (Plank left tap, right tap, pushup, stand)
  • 200M Run/250M Row
  • 30 x Lateral towel jumping burpees
  • 40 x Box Jumps or Step ups
  • 50 x Alt DB/KB Clean or alt lunges
  • 60 x Abmat situp/Hollow rocks
  • 70 x Russian Swings/ Air Squats
  • 80 x Mountain Climbers (2 count)
  • 90 sec Plank
  • 100 x Jump ropes