Wild Wednesday
For Time:
500 Meter Row
50 Toes-to-Bar
200 Double Unders
25 Handstand Push-ups
500 Meter Row
500 Meter Row
50 Toes-to-Bar
200 Double Unders
25 Handstand Push-ups
500 Meter Row
10 Minute Tuesday
10 Minute AMRAP of:
60 Double Unders
30 Walking Lunge Steps
15 Pull-ups
60 Double Unders
30 Walking Lunge Steps
15 Pull-ups
Ring Muscle-up Practice
15 Minutes of Ring Muscle-up/Gymnastic Practice
Snatch Balance + OHS
Snatch Balance + Overhead Squat:
3-3-2-2-1-1
*Weight is athlete’s choice, build throughout
3-3-2-2-1-1
*Weight is athlete’s choice, build throughout
Community WOD (10:00am)
15 Minute AMRAP of:
400 Meter Row
20 Push Press (45/35)
20 Kettlebell Swings
20 Sit-ups
400 Meter Row
20 Push Press (45/35)
20 Kettlebell Swings
20 Sit-ups
Endurance WOD (7:45am)
25 Minute AMRAP of:
600 Meter Row
30 Push Press (45/35)
20 Kettlebell Snatch (40/25)
30 Toes-to-bar
600 Meter Row
30 Push Press (45/35)
20 Kettlebell Snatch (40/25)
30 Toes-to-bar
EMOM Trifecta
15 Minute EMOM
Minute 1 – 1 Deadlift, 1 Hang Power Clean, 1 Power Jerk
Minute 2 – 40 Double Unders
Minute 3 – 12 Wall Balls (20/14)
*Clean complex counts as 1 rep – 265 reps total within workout (53*5)
*Clean complex – weight is athlete’s choice
Minute 1 – 1 Deadlift, 1 Hang Power Clean, 1 Power Jerk
Minute 2 – 40 Double Unders
Minute 3 – 12 Wall Balls (20/14)
*Clean complex counts as 1 rep – 265 reps total within workout (53*5)
*Clean complex – weight is athlete’s choice
Split Jerk
5×1
*Weight is athlete’s choice, max of 80%, build throughout.
*Weight is athlete’s choice, max of 80%, build throughout.
Ancillary Work
3 Rounds for Form:
10 GHD Sit-ups/V-ups
10 Supermen
5 Strict Pull-ups
*Sub pull-ups for negatives or banded pull-ups
10 GHD Sit-ups/V-ups
10 Supermen
5 Strict Pull-ups
*Sub pull-ups for negatives or banded pull-ups
9 Minutes?
9 Minute AMRAP of:
10 Dumbbell Hang Clean & Jerk (30/20)
10 Toes-to-bar
20 Walking Lunge Steps
10 Dumbbell Hang Clean & Jerk (30/20)
10 Toes-to-bar
20 Walking Lunge Steps