W.O.D. Wednesday 12/6/17
4:30PM and 5:30PM classes getting after it!
Strength/Conditioning WOD – 35 minutes
On a running 35 minute clock…
0:00 – 12:00 – Every 2 minutes on the minute for 12 minutes, complete 5 back squats (6 sets)…
*Aim to go 70% of your 1 rep max across ALL SETS and post that 1 weight used
*If you don’t know your 1 rep max back squat, quickly find a weight that is challenging and stay with it all 6 sets and post that weight used.
15:00 – 20:00 As many Rounds + reps as possible in 5 minutes of…
5 Power Snatch 115/75
10 Push ups
15 Air Squats
20:00 – 22:00 Rest (add snatch weight)
22:00 – 27:00 As many Rounds + reps as possible in 5 minutes of…
3 Power Snatch 135/95
6 Push ups
9 Air Squats
27:00 – 30:00 Rest
30:00 – 35:00 Corework
Not for score, slow and steady for 5 minutes, alternating back and forth every 30 seconds…
30 Sec of Toes to Rig
30 Sec Abmat Sit-Ups
Post 3 scores. 1 weight used for all sets of back squat, score of AMRAP 1 and score of AMRAP 2.