Wednesday Schedule: 6am/8am/9am/530pm WOD
BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One
Options:
*30sec. of Kipping Pull-Ups
*3 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups
Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.
BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One
Options:
*30sec. of Kipping Pull-Ups
*3 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups
Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.
BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One
Options:
*30sec. of Kipping Pull-Ups
*3 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups
Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack
and climb a little each round OR take it off the ground.