Wednesday, June 15th WOD

Warm up:  600m group jog followed by BW drills and mobility for overhead work

 

 

BB work:  

  1. Power snatch 5x3 at 55%

-Build then perform as an EMOM

     2.  Overhead squat (from the rig) 2x5 at 75%

 

LV. A Conditioning;  With a partner

-25 Ring MU

-50 Alternating kettlebell snatches 53/35lbs

-75 Box jumps 24/20”

-1,000m run

-75 Wall balls 20/14lbs, 10/9’

-50 Sit ups

-25 Burpees

 

LV. B Conditioning:  With a partner

-40 Push ups

-50 Alternating KB snatches 53/35lbs

-60 Box jumps 24/20”

-1,000m run

-60 Wall balls 20/14lbs, 10/9’

-50 Sit ups

-40 Ring rows

 

LV. C Conditioning:  With a partner

-40 Push ups

-50 Kettlebell swings 53/35lbs

-60 Calorie row

-1,000m run

-60 Sit ups

-50 Wall balls 14/10lbs, 10/9’

-40 Box jumps 20”

 

  • Teams of 2 will work together on the chipper

  • Partners may work at the same time, but must be working on different skills

  • Score is total time to complete the workout

  • There is a 25 minute time cap

 

Post:  Back extension 3x10-12 reps

Nick ProhaskaComment