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Wacky Wednesday WOD


Quick Warm Up-

Concentrate on Clean and Snatch

A- 10 Min Amrap

100 ft farmers carry 70/53rx

12 Alt KB Snatch

100 ft Farmers Carry

12 HSPU

*100 ft up and back twice!

B- 8 Min Interval (30 sec, 30 sec off)

AMRAP Body Weight- Clean and Jerk

C- 10 Rounds-10 Minute Cap

3 Snatch Grip Dead 95/65

3 Power Snatch

3 Overhead Squats

12 Box Jump Overs 24/20


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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)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)