Search

Wacky Wednesday WOD


Warm Up- 500 m Row or 400m Run

THEN right into

WOD A-

9 Minute running clock (2 Rounds 1 minute rest after round)

Burpees

Goblet Squats 53/35

Kettlebell Swings American

Box Overs 24/20

WOD B-

7 minute running Clock

30 Should to Overhead (115-75) (75-45)

*10 Air Squat Penalty if the bar is dropped

AMRAP with the remaining time of:

3 Toes-to-Bar / Knees-to-Chest

3 Deadlifts, 205/145 – 165/115

6 Toes-to-Bar / Knees-to-Chest

6 Deadlifts, 205/145 – 165/115

9 Toes-to-Bar / Knees-to-Chest

9 Deadlifts, 205/145 – 165/115

*Athletes add 3 reps to each exercise for rounds completed with any remaining time (12, 15, 18 etc)

As soon as time Is out.....

Rest 3 Minutes....

THEN- 7 minutes max Clean. Any style.


34 views0 comments

Recent Posts

See All

Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)