W.O.D. Wednesday 1/10/17


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!