Wednesday – 12/11/2019

The Workout for Wednesday is:

METCON
“Fight Gone Bad”
3 Rounds for Max Reps
-1 Minute Row for Cals
-1 Minute Wall Balls (20/14)
-1 Minute Sumo Deadlift High Pull (75/55)
-1 Minute Box Jump (20″)
-Rest 1 minute
*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Check out this throwback video (Click Here)

OPTIONAL STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
Sumo Deadlift x 5 reps
*Work up to 5RM for the day

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]
:20 ON / :10 OFF x 16 Intervals
-Odd Intervals: HS Hold
-Even Intervals: Hollow Rocks

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

[Gymnastics]
Spend 10 Minutes Practicing
Handstand Walking

[Engine Builder]
For Time
-4 Mile Run