Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Olympic Strength
Every 2:00 × 7
- 1 squat clean
- 1 front squat
- 1 push jerk (optional split jerk)
Build to approximately RPE 8–8.5.
Unilateral Accessory
DB Step-Up
3 × 8/leg
Load in the opposite hand from the working leg for an additional stability challenge.
METCON — “One Way Out”
For Time
- 50 wall balls
- 40 sit-ups
- 30 alternating DB hang clean & jerks
- 20 box step-overs
- 10 burpees
Time Cap: 15 minutes
Chipper. Just keep moving forward.
Olympic Strength
Every 2:00 × 7
- 1 squat clean
- 1 front squat
- 1 push jerk (optional split jerk)
Build to approximately RPE 8–8.5.
Unilateral Accessory
DB Step-Up
3 × 8/leg
Load in the opposite hand from the working leg for an additional stability challenge.
METCON — “One Way Out”
For Time
- 50 wall balls
- 40 sit-ups
- 30 alternating DB hang clean & jerks
- 20 box step-overs
- 10 burpees
Time Cap: 15 minutes
Chipper. Just keep moving forward.