Wednesday – 10/30/2019

The Workout for Wednesday is:

WARM-UP
3 Rounds
-15 sec Jumping Jacks
-15 sec Air Squats
-15 sec Mtn Climbers
-15 sec Jump Squats

3 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank
-15 sec Side Plank

Barbell Cycling Technique

METCON
Prison Rules
Power Snatch – 3 Reps Every 15 sec x 4 minutes
~Rest 1 minute~
Power Clean & Jerk – 3 Reps Every 15 sec x 4 minutes
~Rest 1 minute~
Thruster – 3 Reps Every 15 sec x 4 minutes
Rx = (75/55)(Rx+ 95/65) Score = Number of successful intervals

STRENGTH (Optional after metcon)
Every 2 minutes x 10 minutes
Sumo Deadlift x 2 reps

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]
Scap Jacked!
3 Rounds
-Banded external shoulder rotations x 15 reps
-Banded reverse flys x 15 reps
-Banded lat pull downs x 15 reps 

[Applied Strength]
EMOM x 12
1 Clean & Jerk
*Work up over the 12 minutes

[Gymnastics]
Skills Practice, not for time
-50 GHD Hip Extensions
-10 Strict Ring Muscle-Ups
-3 Peg Boards
-10 Deficit HSPU (Challenging)
-10 Legless Rope Climbs

[Engine]
Aerobic Pacing
-8000m Bike Erg
-4000m Row
-2000m Assault Run 

[Mobility]
Hold each pose for 3 minutes:
Pigeon stretch left
Pigeon stretch right
Standing straddle stretch
Double pigeon stretch