Wednesday – 1/29/2020

The Workout for Wednesday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Front Squat x 7 reps
*If you completed “5 Frans” on Monday, keep the weight pretty light and just get some easy movement done.

METCON
For Time
-2000/1600m Row (Bike 4800/4000m)
-30 Ground-to-Overhead (135/95)(Rx+ 185/125)
-30 Burpee Pull-Ups (Rx+ Muscle-Ups)
*Partition any way you’d like.
*Time Cap = 17:00

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
-5 Burpee Box Jump Overs
-5 Wall Balls (30/20)

[Applied Strength]
EMOM x 15
1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance

[Gymnastics]
AMRAP x 5
-5 Strict Pull-Ups
-5 Strict Ring Dips

[Engine Builder]
“Endurance Day”
Bike 20 Minutes
Consistent pace, no kick at the finish.

Row Sub: Yes
Run Sub: Yes
Ski Sub: No

*Track your total distance/cals.
*Move fast enough that you cannot have a casual conversation, but slow enough that you are never gasping for air. Consistency is paramount; pick a speed and stick to it. Don’t sprint at the finish.