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.