Wednesday 6.6

Wednesday 6.6

WEDNESDAY

SKILL/WARMUP : Double Unders and TTB

EMOM 10m, alternating
O: ME Double Unders (Aim an AMRAP of sets of 20 for 1 min)
E : Toes to Bar or scale, do 8+ either UB or in sets to get there.

Core WOD: 5 Rounds (10m Cap)
5 Plate Getups
6 Russian Twists (each side) 20/14 MB
7 Seated Press with MB
20s Seated Plate Hold, try extended arms
– rest 20s then back to top.

WOD : 20m AMRAP, score is total reps
7 Deadlift 165/115
15 Hand Release push-ups
25 Wall Ball 20/14
15 Situps
7 Front Squat
rest 1:00

S: 115/75
L1: 135/95
Rx+: 205/135

 

Sweat

Core WOD : 5 Rounds (10m Cap)
5 Plate Getups
6 Russian Twists (each side) 20/14 MB
7 Seated Press with MB
20s Seated Plate Hold, try extended arms
– rest 20s then back to top.

Conditioning : 5 Rounds
20 Eye High Swings 53/35
20 Push Ups
20 Situps
25/20 Cal AB
Run 400m
rest 2:00

 

The Program

1. Strength and WOD

2. Box Squat
5 sets of 3 reps. Get used to it. Sit on the box but don’t rock.

3. For Quality : 3 Rounds
20 GHD Hip Extension
20 GHD Situps
10 dbl KB RDL 35/26 each hand
10 KB Swing, Overhead, 88/70
5 Burpee + Strict Chin Up w/5s hold over bar