Wednesday WOD


Request More Information

Go to Content

 

Fitness

A. Every 2.30 Min for 4 sets: Bike 15 Sec ALL OUT
+
10 Sets @ increasing effort
Run 100 Meters
Row 100 Meters
Bike 200 Meters
Ski 100 Meters
-1st set easy
-5th set mod
-10 set ALL OUT

Rest 2 Min between sets
+
Midline:
15 Sec Hollow rock
rest 15 sec
15 Sec Superman
Rest 15 sec x 6

 


Performance:
A. EMOM x 8 min: Build to a tough  Squat Clean Thruster 
B. 30 Rope Climb (2-3 Pulls to Top) in Teams of three:

For Time:
1000m Meter Run
50 DB Thrusters (in sets of 10)@ 35/25#
400 Meter KB Farmers Carry @ 70/53#
50 No Jump Burpees ( in sets of 10)
1000m Meter Run
+
Midline:
15 Sec Hollow rock
rest 15 sec
15 Sec Superman
Rest 15 sec x 6



Request More Information

Request Information Now!