Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Strength
DB Bulgarian Split Squat
4 × 8/leg
Heavy but controlled.
Superset:
Single-Arm DB Strict Press
4 × 8/arm
Then:
3 Rounds
- :40 farmer carry
- :30 hollow hold
WOD — “Up & Over”
For Time — 5 Rounds
- 10 alternating DB snatches
- 12 box step-overs
- 10 toes-to-bar
- 30 double unders
Time Cap: 17 minutes
Scale TTB → hanging knee raises → AbMat sit-ups.
Strength
DB Bulgarian Split Squat
4 × 8/leg
Heavy but controlled.
Superset:
Single-Arm DB Strict Press
4 × 8/arm
Then:
3 Rounds
- :40 farmer carry
- :30 hollow hold
WOD — “Up & Over”
For Time — 5 Rounds
- 10 alternating DB snatches
- 12 box step-overs
- 10 toes-to-bar
- 30 double unders
Time Cap: 17 minutes
Scale TTB → hanging knee raises → AbMat sit-ups.
Strength
DB Bulgarian Split Squat
4 × 8/leg
Heavy but controlled.
Superset:
Single-Arm DB Strict Press
4 × 8/arm
Then:
3 Rounds
- :40 farmer carry
- :30 hollow hold
WOD — “Up & Over”
For Time — 5 Rounds
- 10 alternating DB snatches
- 12 box step-overs
- 10 toes-to-bar
- 30 double unders
Time Cap: 17 minutes
Scale TTB → hanging knee raises → AbMat sit-ups.