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 views

Recent Posts

See All

Thursday Sept 24th WOD

Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS