Wednesday Schedule: 6am/8am/9am/530pm WOD
STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible and try to go heavier than last week even if by 1#)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible and try to go heavier than last week even if by 1#)
WOD
9 Rounds:
4 SA DB Devil Presses
4 Toes-To-Bar
7 Rounds:
6 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 GHD Sit Ups or V-Ups
3 Rounds:
5 Shuttle Runs
9 Rounds:
4 SA DB Devil Presses
4 Toes-To-Bar
7 Rounds:
6 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 GHD Sit Ups or V-Ups
3 Rounds:
5 Shuttle Runs
5 Burpee Pull Ups
STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible and try to go heavier than last week even if by 1#)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible and try to go heavier than last week even if by 1#)
WOD
9 Rounds:
4 SA DB Devil Presses
4 Toes-To-Bar
7 Rounds:
6 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 GHD Sit Ups or V-Ups
3 Rounds:
5 Shuttle Runs
9 Rounds:
4 SA DB Devil Presses
4 Toes-To-Bar
7 Rounds:
6 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 GHD Sit Ups or V-Ups
3 Rounds:
5 Shuttle Runs
5 Burpee Pull Ups
STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible and try to go heavier than last week even if by 1#)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible and try to go heavier than last week even if by 1#)
WOD
9 Rounds:
4 SA DB Devil Presses
4 Toes-To-Bar
7 Rounds:
6 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 GHD Sit Ups or V-Ups
3 Rounds:
5 Shuttle Runs
9 Rounds:
4 SA DB Devil Presses
4 Toes-To-Bar
7 Rounds:
6 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 GHD Sit Ups or V-Ups
3 Rounds:
5 Shuttle Runs
5 Burpee Pull Ups