WTF WEDNESDAY 7-5-2023
DELOAD WEEK STR: Clean WOD: AMRAP 15: 5-10-15-20-25 etc.. Cal Row Cal Ski / AB Burpees Over Line
DELOAD WEEK STR: Clean WOD: AMRAP 15: 5-10-15-20-25 etc.. Cal Row Cal Ski / AB Burpees Over Line
REGULAR CLASS SCHEDULE DELOAD WEEK STR: Back Squats WOD: For Time: 33-27-21-15-9 Wall Balls (20/14) Box Jumps (24/20) KBS (53/35)
WEEK 1 STR: Front Squats WOD: For Time: 20 OHS (155/105) 500m Row 50’ Handstand Walk 3 Legless Rope Climbs 15 Wall Facing HSPU 3 Legless Rope Climbs 50’ Handstand Walk 500m Row 20 OHS
WEEK 1 STR: Bench Press WOD: In 6min: 800m Run Then, Establish a 1RM Snatch REST 2MIN 8 Power Snatch (155/105) 800m Run TC: 6min (for PART 2)
WEEK 1 STR: Clean and Jerk WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Deadlifts DB Bench Press Cleans
WEEK 1 STR: Strict Press WOD: For Time: 3000m Cardio Choice 12 DBL DB Devils Press (50s/35s) 2000m Cardio Choice 12 DBL DB Devils Press 1000m Cardio Choice 12 DBL DB Devils Press
NEW CYCLE! INTO THE STORM WEEK 1 STR: Back Squats WOD: AMRAP 3 (x3): 15 Pull-ups 20 Pistols (5 on each leg at a time) max burpee box jump overs in remaining time. (30/24) Rest 1min between AMRAPs
WEEK 11 STR: Front Squats WOD: E4MOM 16 (4 sets): 20 WallBalls (20/14) 60 CrossOver Singles
WEEK 11 STR: Bench Press WOD: 3 RFT: 12/10 Cal AB 16 Alt Front Rack Lunges (135/95) 3 Rope Climbs
WEEK 11 STR: Strict Press WOD: AMRAP 20: 25/20 Cal Row 50 DBL DB Deadlifts (50s/35s) 25/20 Cal Row 40 DBL DB Front Squats 25/20 Cal Row 30 DBL DB Shoulder To Overhead