WOD
Wednesday 07.04.2018
POSTED ON July 4, 2018
Wednesday | 07.04.2018
Wednesday 07/04
Warm Up:
50ft Walk on Toes Forward
50ft Walk on Toes Backward
50ft Butt Kicks
10 Cossack Squats
x2-3 sets
200m Jog
7/7 Single Dumbbell Kettlebell Swing (yes use dumbbells)
7/7 Dumbbell High Pull
10 Empty Bar Deadlifts
x2-3
then…
Work up to a heavy 5 reps of deadlift before starting this workout.
Team Metcon: 20min Cap
*Teams of 4 complete the following in pairs A&B B&C. First pair who goes can not be passed by the 2nd pair who starts. The first pair must wait until the 2nd pair completes their run before work begins.
RX (Level 1)
400m Run
60 Deadlifts 205/125
60 Burpee Box Jump Overs 24/20
60 DB Hang Clean and Jerks 50/35 (every 5 reps)
60 Wall Balls 30/20
60 Toes 2 Bar
200 Double Unders (switch every 50 reps)
Intermediate (Level 2)
400m Run
60 Deadlifts 185/105
60 Burpee Box Jump Overs 24/20
60 DB Hang Clean and Cerks 50/35 (every 5 reps)
60 Wall Balls 20/14
60 Toes 2 Bar
200 Double Unders
Beginner (Level 3)
400m Run
60 Deadlifts 155/105
60 Burpee Box Jump Step Overs 20in
60 DB Hang Clean and Jerks 20/10 (every 5 reps)
60 Wall Balls 14/10 9ft target
60 Hanging Knee Raise
200 Single Unders (switch every 50 reps)
