wod-wednesday

W.U.  Coaches Choice

Skill:  Negatives

  • 5 sets of 3 negative x Max time in negative decent

Strength: 3 Parts, 3 sets each

  • Standing Upright Row w/Barbell x 12 reps (45/35)
  • Double KB Bent Over Row x 10 reps (AHAP)
  • Lateral Band Raises x 8L/8R

W.O.D for time complete

  • 200M Run
    • 27 x Hollow Situps (no momentum)
    • 21 x Strict Press 95/65
    • 15 x Pullups
  • 200M Run
    • 21 x Hollow Situps
    • 15 x Push Press 135/95
    • 9 x chest 2 bar pullups
  • 200M Run
    • 15 x Hollow Situps
    • 9 x Push Jerk 155/105
    • 6 x  bar mu’s