wod-wednesday

W.U.  Coaches Choice

Strength:  4 sets of the following

  • Half Kneeling Landmine Press 10/10
  • :30 sec Hollow Hold
  • 15/12 x Cals Assault Bike

W.O.D 3 RFT of

  • 50 x Double Under’s
  • 25 x KB Swings 53/35
  • 15 x Hand Stand Pushups

6 PM OLY Option

  • Pressing Snatch Balance 3 sets of 5
  • Snatch Work:  5 sets of below , E2MOT2M
    • Snatch Pull + Hang Snatch + Snatch (Build to a heavy single)
  • OH Squat: 3 sets of 5 @ 70% of Snatch