Wednesday – 1/15/2020

The Workout for Wednesday is:

STRENGTH
Every 2 minutes, for 10 minutes
Bench Press x 3 reps
*Work up to a 3RM for the day

METCON
For Time
50 – 40 – 30 – 20 – 10
-Wall Balls (20/14)
-Russian KB Swings (55/35)(Rx+ American Swings)
*Time Cap = 16 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]
EMOM x 10
-3 Burpee Box Jump Overs
-1 Legless Rope Climb
*Use your feet if needed.

[Applied Strength]
EMOM x 15
-1 Clean & Jerk
*Work near 80%

[Gymnastics]
4 Rounds for Time
-30/24 Cal Ski Erg
-12 HSPU

[Texas Cardio]
AMRAP x 12
-100′ Sled Push
-100′ Yoke Carry
-10 Burpees Over the Yoke
*Use light weights or no weight on the sled and/or yoke. The goal is steady movement.