wod-wednesday

HIIT:

W.U.  Coach’s choice

Strength:  18 Mins

Build in weight through the following complex of

  • 1 x Power Clean + 3 x Front Squats + 1 x Power Jerk

W.O.D 21-15-9 of

  • Front Squats 135/95
  • Power Jerks 135/95
  • 40-40-40 x Double Unders

CoreFit:

W.U.  Sprints

  • 3 x 200M Sprints
  • Rest 1:1

Core:  150 Situps AFAP

W.O.D 21-15-9

  • Goblet Squats or BW Jump Squats
  • Push Press w/DB or Floor HSPU
  • Single Unders 80-80-80

Pushup Challenge Day 3

In 4 Mins, top of every min, rest remaining time

  • 4 reps
  • 6 reps
  • 8 reps
  • 6 reps