Wednesday – 5/6/2020

The Workout for Wednesday is:

WORKOUT FROM HOME
[Strength Part 1]
Death by Push-Ups
*Check SugarWOD for Details.

[Strength Part 2]
EMOM x 10 Minutes
-10 Strict Pull-Ups OR Bent Over Rows
*Depending on equipment or the weight you have you may adjust the rep scheme. Ask a coach for help if you need it.

[Engine Builder]
*Check SugarWOD.

PLUG AND PLAY
[Applied Strength]
In an 8 minute window, establish 1RM
-Thruster + Front Squat (from the floor)
~Rest 2:00~
EMOM til Failure
-1 Thruster + 1 Front Squat @ 75% of 1RM
-1 Thruster + 2 Front Squats
-1 Thruster + 3 Front Squats
Etc…
Time Cap: 10 minutes

[Metcon]
2014 Regionals Workout #4
21 – 15 – 9 – 6 – 3
-Strict HSPU
-Front Squats (195/125)
-Bar Facing Burpees
Time Cap = 20 minutes
*Wanna watch some of the best hit it, click here and fast forward to 5:39:00

[Tune]
4 Rounds
-100m Run
-15 Alternating Pistols
-12 Toes-to-Bar
*8 minute Cap.

[Accessory]
Every 90 seconds for 12:00 (8 sets)
Strict Press: 5-5-3-3-2-2-1-1

[Engine Builder]
*Check SugarWOD