WTF Wednesday 9-26-2018
Cycle 1 W3D3 STR: Back Squat WOD: AMRAP 10: 2 Rope Climbs 4 Deficit HSPU 6 PC @ 70-80%
Cycle 1 W3D3 STR: Back Squat WOD: AMRAP 10: 2 Rope Climbs 4 Deficit HSPU 6 PC @ 70-80%
Cycle 1 W3D2 STR: Snatch WOD: 3 RFT: 25 T2B 15 PP @ 50-60% 5 DB GTS AHAP
Cycle 1 W3D1 STR: Back Squat WOD: 3 RFT: 20 WB (20/14) 10’ 3 Rope Climbs 60 DUs
TEAM WOD: AMRAP 20: “Incredible Hulk On The Run” Teams of 2 P1: 200m Run P2: 1 Bear Complex 5 DL (115/75) 5 HPC 5 FS 5 PP 5 BS Switch when Complex is complete.
Cycle 1 W2D5 STR: Back Squat WOD: 3 RFT: 6 Ring MU 3 Cleans @ 80% 4 RMU 2 Cleans 2 RMU 1 Clean
Cycle 1 W2D4 STR: Clean and Jerk WOD: For Time: 50 Alt Back Rack Lunges (135/95) 50 DUs 50 Push-ups 50 DUs 50 Alt BR Lunges
Cycle 1 W2D3 STR: Back Squat WOD: EMOM 10: 6 BJO (24/20) 4 BMU
Cycle 1 W2D2 STR: Snatch WOD: For Time: 25 Cal Row 25 Front Squats @ 65% from the Rack 20 Cal Row 20 FS 15 Cal Row 15 FS 10 Cal Row 10 FS 5 Cal Row 5 FS
Cycle 1 W2D1 STR: Back Squats WOD: AMRAP 6: 30 BFB 20 OHS (135/95) Max DB Step Overs in remaining time (24/20) (50/35 each hand)
TEAM WOD: “Team Gone Bad” Teams of 2 5 Rounds: 1min at each station Row for Cal Wall Balls (20/14) DB Snatch (50/35) Push Press (45/35) Burpees Rest 1min One person works at a time. Switch at anytime.