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160420 Wednesday’s WOD


well, today as well as tomorrow.

Warm up:

The Warm-up is designed to be completed prior to the start of class. You should be ready to go when class starts. If you walk in at the start or after start time you will have to warm-up first and may miss a portion of the workout. We understand that sometimes you can’t help being late. At the same time, we can’t hold up the whole class. Do your best to arrive early and get to work. When you’re unable to, we’ll help make sure you get a good warm-up before you join in the workout.

400m run then 2 rounds of:

20 Pass Throughs
10 Push-ups
5 Strict Pull-ups/Ring Rows
10 Ring Dips/Box Dips
10 Unbroken WB – Heavy
10 Roll backs to spread leg sit-up

Strength: Bench Press Every 2 minutes:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

*Warm up to a challenging weight, then maintain same weight across all 4 sets. Use last week’s weight as a guide. Note if you failed on any attempts

Strength: Every 2:30  Front Squat:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

*add 5-10lbs from 5×4 session.

Metcon: AMRAP 3 x 4 minutes

I.  4min AMRAP

12 Deadlifts 155/105
4 Bar Muscle Ups

II.  4min AMRAP

8 Hang Power Cleans 155/105
3 Bar Muscle Ups

III.  4min AMRAP

6 Shoulder to Overhead 155/105
2 Bar Muscle Ups

*Scale MU to Ring Dips 2:1 – Rest 2min between AMRAPS
Put scaling modifications in notes.

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