Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Power Development — Clean Pull
5 × 3 Clean Pulls @ RPE 7
Rest 90 seconds.
Focus on a patient first pull and powerful leg drive. No need to chase heavy weights.
Unilateral Accessory
Contralateral Front-Rack Reverse Lunge
3 × 6/leg @ RPE 7
Start with the weaker leg. Keep hips and shoulders square.
METCON — “Fast Lane”
Every 4:00 × 5 rounds
-
100m run
-
10 med-ball cleans
-
40-ft front-rack KB carry
Rest for the remainder of each four-minute window.
Score: Slowest round.
Intent: Aim for 2:00–2:45 of work, with meaningful recovery before restarting.
This provides a more substantial interval workout than last week’s pure shuttle sprints.
Power Development — Clean Pull
5 × 3 Clean Pulls @ RPE 7
Rest 90 seconds.
Focus on a patient first pull and powerful leg drive. No need to chase heavy weights.
Unilateral Accessory
Contralateral Front-Rack Reverse Lunge
3 × 6/leg @ RPE 7
Start with the weaker leg. Keep hips and shoulders square.
METCON — “Fast Lane”
Every 4:00 × 5 rounds
-
100m run
-
10 med-ball cleans
-
40-ft front-rack KB carry
Rest for the remainder of each four-minute window.
Score: Slowest round.
Intent: Aim for 2:00–2:45 of work, with meaningful recovery before restarting.
This provides a more substantial interval workout than last week’s pure shuttle sprints.
Power Development — Clean Pull
5 × 3 Clean Pulls @ RPE 7
Rest 90 seconds.
Focus on a patient first pull and powerful leg drive. No need to chase heavy weights.
Unilateral Accessory
Contralateral Front-Rack Reverse Lunge
3 × 6/leg @ RPE 7
Start with the weaker leg. Keep hips and shoulders square.
METCON — “Fast Lane”
Every 4:00 × 5 rounds
-
100m run
-
10 med-ball cleans
-
40-ft front-rack KB carry
Rest for the remainder of each four-minute window.
Score: Slowest round.
Intent: Aim for 2:00–2:45 of work, with meaningful recovery before restarting.
This provides a more substantial interval workout than last week’s pure shuttle sprints.