wod-wednesday

W.U. T-Spine and Band work

Strength:  Back Squat

  • 5 sets of 5 @ 80% of 5 RM from last week or
  • Find 5 RM

W.O.D Complete for time

  • 40 x Box Step Overs
  • 30 x Walking Lunges
  • 20 x Russian KB Swings 53/35
  • 10 x Stones over Shoulder 100/80
  • 400M Run
  • 10 x Stones over Shoulder
  • 20 x Russian KB Swings
  • 30 x Walking Lunges
  • 40 x Box Step Overs

Core:  3 sets of 15

Alt V-Ups

Alternative 6 PM Strength work WOD Supplement

  • Back Squat work from Class
  • Power Cleans: 5 sets of 3 build to a heavy triple
  • Clean Pulls: 3 sets of 5 @ 100% of Clean
  • Strict Press to Squat Jerk Pause: 3 sets of 5 weight TBD

Core: GHD Back Ext

  • 3 set of 15-20 reps