W.O.D. Wednesday 4/14/21

13
Apr

W.O.D. Wednesday 4/14/21

Front Squat Cycle (Maintenance Day) – 12 minutes

Every 2 minutes complete a set of 2 Front Squats, all at 80% of your 1 rep max (6 sets)

*If you have not established your 1 rep front squat, now is the time as we get deeper into this cycle
*Friday will be 4 x 4 at 90% of your 1 rep front squat…


Conditioning WOD – 12 minutes

Every 3:00 x 4 Rounds:
15/12 Calorie Machine
10 Hang Squat Cleans 135/95
5 Bar Muscle-ups

Score is Sum total

*Scale Bar Muscle Ups 2:1 with any pullups variation (10 of your choice)
*For the correct stimulus, aim to scale the rep or calorie scheme or weight, to enable you to keep your rounds 2:30 or under


Extra Work

Hang Squat Clean for load:

Work up to a heavy 1 rep hang squat clean


Extra Work 2

Accessory – Banded

100 – Pull Aparts

100 – Bicep Curls

100 – Tricep Extensions

100 – Monster walk steps