Wednesday 1/22/2020

The Workout for Wednesday is:

STRENGTH
Every 60 seconds, for 10 Minutes (10 sets)
Romanian Deadlift x 2 reps

METCON
5 Rounds for Time
-12 Sumo Deadlift High Pulls (75/55)(Rx+ 115/75)
-10 Push Jerks
*Time Cap = 10 Minutes

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
AMRAP x 10
1/1 Turkish Get-Ups (Choose weight)
*At 0:00 and every 2 minutes, perform 50 Double-Unders.
*The Turkish Get-Ups are for quality, not speed.

[Applied Strength]
EMOM x 15
-1 Split Jerk
*Work up to heavy single for the day.

[Gymnastics]
Peg Boards
Option A: Spend 10 minutes practicing. Climb only as high as you feel comfortable.
Option B: Accumulate 10 to 15 reps
Option C: 15 Reps for Time (@ 0:00, 5:00, and 10:00, Run 15 Cals on Air Runner)

[Engine Builder]
Bike of Choice for Max Cals
:20 ON / :10 OFF x 40 Intervals (Yes, that’s 20 minutes!)