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Wednesday – 10/4/2017

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The Workout for Wednesday is:

 

WARM-UP

  • 200m Run
  • 10 Cossack Squats
  • 10 Hollow Rocks
  • 10 Arch Rocks
  • 10 Scorpions Push-Ups
  • 10 Scorpions

 

WOD SPECIFIC

Mini Band Complex

  • 10 Air Squats
  • 10 Lateral Steps
  • 10 Good Mornings
  • 10 Fwd/Bkwd Steps
  • 10 Air Squats

 

STRENGTH

(Performance)

Back Squat: 4 x 4 @ 70%

*Focus on speed out of the bottom.

(Fitness)

AMRAP x 10

  • DB Lunge x 20
  • Lateral Skater Jumps x 10
  • Plank on Rings x 30 seconds

 

CONDITIONING

AMRAP x 16

  • 3 Handstand Push-Ups (Rx+ Strict)
  • 6 Power Snatch (95/65)(Rx+ 135/95)
  • 9 Overhead Squats
  • 200m Run (Rx+ 12/10 cal row)

 

EXTRA CREDIT

-Mobility: Athlete Specific (10-15 minutes)

-Accessory: EMOM x 10

  • 2 Toes-to-Bar
  • 2 Bar Muscle-Ups

*These should be unbroken. Focus on staying long and tight on your kips.

-Applied Strength: EMOM x 15

  • 1 Clean and Jerk (work up)

-Gymnastics: EMOM x 10

  • 5 Strict Pull-Ups
  • 5 Strict Ring Dips

-Endurance:  6 RFT

  • 100 Single-Unders
  • 400m Run