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Wednesday WOD 3/1/23

by | Feb 28, 2023 | Workout of the Day |

Wednesday Schedule: 6am/8am/9am/530pm

WOD
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×50/35)
Minute 3: 12/10 Calorie Row
Minute 4: 6 Dumbbell Push Press (2×50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×50/35)
Minute 7: 12/10 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)
Rest 3 Min then repeat
STRENGTH
Tempo Snatch Pull – 5×3 all @85% of 1 RM Snatch

WOD
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×50/35)
Minute 3: 12/10 Calorie Row
Minute 4: 6 Dumbbell Push Press (2×50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×50/35)
Minute 7: 12/10 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)
Rest 3 Min then repeat
STRENGTH
Tempo Snatch Pull – 5×3 all @85% of 1 RM Snatch

WOD
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×50/35)
Minute 3: 12/10 Calorie Row
Minute 4: 6 Dumbbell Push Press (2×50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×50/35)
Minute 7: 12/10 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)
Rest 3 Min then repeat
STRENGTH
Tempo Snatch Pull – 5×3 all @85% of 1 RM Snatch