Wednesday – 7/3/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
-400m Run
2 Rounds
-7 Bar Kips
-7 Cobra Push + Down Dog + Toe Tap
-7 Cossack Squats

(Mobility)
PVC Complex
-10 Pass Throughs
-10 Pec Openers (5 /side)
-10 Cuban Presses
-20 sec Lat Opener

(Specific)
Snatch Technique

METCON
“DTC Chief”
5 Total Rounds
AMRAP x 3
-3 Snatches @ 50%
-6 Push-Ups
-9 Air Squats
Rest 2 minutes between rounds

Round 2 is 3 reps @ 60%
Round 3 is 2 reps @ 70%
Round 4 is 2 reps @ 80%
Round 5 is 1 rep @ 90%

*Put your weights in the comments on SugarWOD so people can see what you used. This is going to be a FUN one 🙂
Compare your scores to 8/25/2018

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]
3 Rounds
-30 sec Prone Chinese Plank (load these heavy to make them challenging)
Rest 60 seconds
-150′ Suitcase Carry (each arm)
Rest 60 seconds

[Gymnastics]
EMOM x 20
Odd – 10 Bar Facing Burpees
Even – 5 Ring Muscle-Ups

[Engine Builder]
Running Endurance Option
For pacing:
Run 1600 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 1600 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 1600 Meters @ your desired 5k race pace

Rowing Endurance Option
Two sets for times of:
Row 4000 Meters with Rate Changes
Rest 6 minutes
*Change your stroke rate every 1000 meters, starting at 22 s/m for the first 1k, then 24 s/m for the second, 26 s/m for the third, and finish at 24 s/m.

Mixed-Modal Conditioning Option
For time:
200/140 Calorie Bike Erg or Assault Bike
200/140 Calorie Row or Ski-Erg
*Every 5 minutes including 0:00 perform:
50 Double Unders
15 Wall Ball Shots (30/20 lbs)