wod-wednesday

W.U.  1st Day BACK.   Paperwork

General W.U. 1 round

  • Front and Lateral leg swings 15/15
  • 10 x Half Knee bend jumps
  • 30 x DU’s or 30 x Heavy Rope singles
  • 20 x Band assisted Shoulder openers

Specific W.U.

  • Work on 3 positions for WOD
  • Build to receiving positions for cleans (rack)
  • Work on OH mobility for Shldr to OH
  • Find appropriate weight

W.O.D 5 Individually timed rounds of 3 mins/1 min rest

  • 1 round of “DT”
    • 12 x Deadlifts
    • 9 x Hang Power Cleans
    • 6 x Push Jerks
  • 200M Run

*Weight will be on the white board.   Any time completed under the 3 mins is added on to your rest time