WOD
Wednesday 03.30.2016
WDO | Wednesday 03.30.2016
Strength
Back Squat
6@65%
4@75%
2@85%
2@90%
1@95%
1@100%
1@100+%
WOD
5RFT
20 wallballs 20/14
50 dubs
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Strength
Back Squat
6@65%
4@75%
2@85%
2@90%
1@95%
1@100%
1@100+%
WOD
5RFT
20 wallballs 20/14
50 dubs
Skill
5 sets for reps
:30 slamballs
:30 rest
:30 push ups
:30 rest
:30 v-ups
:30 rest
WOD
For time
Row 50/40 cal
50 KB swings
Run 800 m
Strength
Overhead squat
5×3
Climbing
WOD
Amrap 12
3 power snatch 95/65
6 OHS 95/65
9 box jumps 24/20
12 pull ups
16.5
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees
Gymnastics
3 sets not for time
Strict HSPU
X ME
L -sit
X :30-:45
Rope climbs
X 1-2
WOD
Amrap 15
400 m run
15 toe to bar
15 KB swing 53/35
Cash out
Teams of 3-4
Max rope climbs in 5 minutes
Olympic
Clean and jerk
15-20 min
Build to heavy single
WOD
EMOM 15
3 power clean + 6 lat over bar burpees
135/95
Finisher
Farmers carry
3 x 3 lengths of CF floor
Strength
Back squat
6@65%
4@75%
2@85%
2@90%
1@95%
Then
Max reps @90%
WOD
Amrap 15
10 front rack step up 95/65
15 push press 95/65
40 dubs
Strength
Bench press
4 x 8
KB bent row
4 x 8 each arm
WOD
Jackie
Row 1 k
50 thruster 45/35
30 pull ups
16.4
With a 13 minute clock, perform as many reps as possible of:
55 Deadlifts 225/155
55 Wall balls 20/14
55 Calorie row
55 HSPU
Olympic
Power clean
6×3
WOD
For time
30 wall balls 20/14
400 m run
30 burpees
400 m run
30 wall balls