WTF Wednesday 3-11-2020
STR: Clean and Jerk WOD: EMOM 10: 10 Russian KBS (1.5/1) 5 Burpees 50’ Shuttle Run (25’ down, 25’ back) *All three movements must be completed in that minute.
STR: Clean and Jerk WOD: EMOM 10: 10 Russian KBS (1.5/1) 5 Burpees 50’ Shuttle Run (25’ down, 25’ back) *All three movements must be completed in that minute.
STR: Push Press WOD: EMOM 10: Alternating between, 1- 2 Push Press @ 80% 2- 10-12 HSPU or Hand Release Push-ups
STR: Deadlift WOD: EMOM 20: Alternating between, 1- 5 BMU or 6-10 Burpees to 6” 2- 10-15 Cal Row 3- 8-10 TTB or Sit-ups 4- 5 Deadlifts @ 70-75% 5- 1min Rest
HERO WOD: “Natalie Corona” AMRAP 22: With a partner, Partner A performs AMRAP of: 20 Sit-ups 20 Burpees While Partner B performs: 400m Run Switch after every run. Start where your partner left of. If you have one, wear a weighted vest.
STR: Front Squats WOD: AMRAP 7: 7 DB Thrusters 7 Pull-ups
STR: Hang Power Clean WOD: 10 RFT: 100’ KB/DB Farmer Carry Walk 10 Alt Pistols
STR: Jerk WOD: “Karen” For Time: 150 Wallballs (20/14)
STR: Deadlift WOD: AMRAP 15: 10 Deadlifts 15 KBS (1.5/1) 200m Run
STR: Overhead Squats WOD: For Time: 30 Cal Row 20 Burpees 15 OHS 20 Burpees 30 Cal Row
TEAM WOD: Teams of 2/3 E2MOM 40: (E2MOM 42 for teams of 3) -P1 will complete: 8 WB (20/14) 8 KBS (1.5/1) 8 Sit-ups 8 Burpees In remaining time, Max Cal Row -P2 will rest (If there is a 3rd Partner, they will run 200m) Every 2min, partners will switch. Score = total calories