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Wednesday – 11/28/2018

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The Workout for Wednesday is:

WARM-UP
Double-Under Practice
:30 on / :30 off cycle through
-Jumping Bar Taps
-Single-Unders
-Slow Singles-Unders (jump high, slow rope)
-Jumping hip Taps (no rope)
-Try Double-Unders

WOD SPECIFIC
2 Rounds
-3 Air Squats + 3 Wide Air Squats + 3 Narrow Air Squats
-12 Curtsy Squats
-3 Air Squats + 3 Wide Air Squats + 3 Narrow Air Squats
-12 Cossack Squats
-3 Air Squats + 3 Wide Air Squats + 3 Narrow Air Squats
-12 Jumping Air Squats

STRENGTH
Back Squats
-4 reps @ 60%
-4 reps @ 70%
-4 reps @ 80%
-3 sets of 2 reps @ 85%
*Get after it!

METCON
5 Rounds for Time (CAP = 18:00)
-60 Double-Unders
-20 Wall Balls (20/14)(Rx+ 30/20)

EXTRA CREDIT
[Applied Strength]
Power Snatch + OHS
-3+3 @ 60%
-3+3 @ 65%
-3 x (3+3) @ 70%
*Finish the first pull, drive hard for the second pull finish with the shrug. pull under, make noise with your feet and move them out the same way you would with a squat snatch. Not TNG

Power Clean + Jerk
-3+3 @ 60%
-3+3 @ 65%
-3 x (3+3) @ 70%
*Same as the snatch, grit your maximal drive to get the bar vertical but you still must pull under the bar, moving your feet out and landing in a partial squat. Take the time between reps to repeat movement and stay consistent. Take the time also to setup your jerk. Not TNG

[Accessory]
4 Sets
-8 Bent Over Row, wide grip, supinated (CLICK HERE)
-8 WY Band Pulls (CLICK HERE)

3 Sets
-10 DB Flies (CLICK HERE)
-10 DB Rollovers (CLICK HERE)

[Gymnastics]
EMOM x 10
-1 to 3 Rope Climbs

Rope Rows
4 Sets
-12 Rope Rows, feet on box (CLICK HERE)

[Odd Object Conditioning]
4 Rounds Not for Time
-10 Heavy DB Deadlifts
-50′ Sled Pull, hand over hand, seated