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Wednesday – 6/14/2017

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The Workout for Wednesday is:

 

WARM-UP

  • 400m Run/500m Row
  • 100′ Bear Crawl
  • 100′ Crab Walk
  • 50′ Duck Walk
  • 50′ Inchworm

 

STRENGTH

(Performance)

Strict Press: 5 x 12

New set every 3 minutes

(Fitness)

Seated DB Strict Press: 5 x 12

New set every 3 minutes

 

CONDITIONING

AMRAP x 20

  • Run 2 Miles

Then in the remaining time…

  • 3 Handstand Push-Ups
  • 6 Alternating Pistols
  • 9 Chest-to-Bar Pull-Ups

*Yes we have a 2 mile run programmed. Some will “cherry pick” and hide from their weakness because they hate running. Others will attack their weakness and do the work that is put in front of them. Which person are you?

 

EXTRA CREDIT

-Mobility: 2-3 exercises from posters

-Accessory: 5 RFT

  • 25 Wall Balls (30/20)
  • 5 Bar Muscle-Ups

-Applied Strength: EMOM x 10 at each level

  • EMOM x 10: 1 Snatch from the high hang
  • EMOM x 10: 1 Snatch from the hang (knee)
  • EMOM x 10: 1 Snatch from the floor

-Gymnastics: EMOM x 10

  • 5 Strict Pull-Ups
  • 5 Strict Ring Dips

-Gross Conditioning: For Time

  • 1 Mile Sled Drag (135/95)