W.O.D. Wednesday 1/10/17
Conditioning WOD – 25 minutes
*Coaches start half the class on snatches and the other half on KBs. Have athletes share KBs if not enough for all
0:00 – 15:00 – As many rounds + reps as possible in 15 minutes of…
15 Power Snatches 75/55
30 Double Unders
15 Double KB Push Press 70/55
30 Double Unders
*Scale KBs as needed and share KBs as needed
*Scale DUs with 2:1 singles or 1:1 Bar hops
Rest a mandatory 5 minutes then…
20:00 – 25:00 – In 5 minutes complete a max distance walk/run with a med ball 30/20 (burden run)
*break up distances into whatever increments work best for you (800m at a time, 400m, 200m, or 100m back and forth at a time)
*coaches please watch the time and keep athletes informed about time remaining as they go
Corework – not for time
*Start this segment whenever you desire based on time in class
2 Rounds:
50 AbMat Sit-Ups
20 Good Mornings 45/35 bar
*Abmat situps – form a diamond with legs. Lower body to touch shoulder blades to ground then come up and touch toes where your torso is vertical =1 rep)
Post rounds + reps achieved on WOD and check the box if you completed the corework!