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5
Apr

160406 Wednesday’s WOD

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Warmup:100 DUs or 5 minutes of DU practice then 2-3 rounds of
  • 15 KB swings (r)
  • 10 Goblat Squats
  • 10 KB presses (5 each arm)
  • 10 Scorpions
  • 10 Iron Cross

Strength: Front Squat
Every 2 minutes for 10 minutes (5 sets)

  • 4 reps @ 70%

same weight as Monday’s session


Metcon: 10min AMRAP

  • 5 Strict HSPU/Seated KB shoulder press
  • 5 Front Squats 155/105
  • 5 Burpees over Bar (lateral)

Track session

For total time with rest times included.

200m run
Rest 1min
400m run
Rest 2:00
800m run
Rest 3min
1200m run 800m + 400m route

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