Wednesday – 12/18/2019

The Workout for Wednesday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
-Overhead Squat x 1 rep
*Great day to work your positioning. Only go heavy if you feel up to it today.
*Scale to 1 Back Squat if needed. We will have Back Squats on Saturday so keep that in mind.

METCON
AMRAP x 10 Minutes
-50 Double-Unders
-30 DB/KB Goblet Squats/Snatches* (50/35)
-10 Burpees
*Alternate rounds between Goblet Squats and Snatches. Feel free to use a DB or KB for the workout. DB Snatches will come from the floor. KB Snatches can maintain the swing.

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 minutes
-10 Wall Balls (20/14)

[Applied Strength]
EMOM x 15 minutes
-2 Split Jerks
*Work up to heavy double for the day.

[Texas Cardio]
AMRAP x 12
-50′ Sled Push (Choose Load)
-5 Burpees
*Grunt Work!

[Gymnastics]
Ring Muscle-Ups
Accumulate 30 reps
*Work on sets – big or small 
*Video and work on refining your technique
Time Cap = 10 minutes

[Engine Builder]
~Lactate Threshold~
Running Option
4 Rounds
-Air Run 600m @ 90% effort
-Air Run 300m @ 60-65% (recover)
-Rest 30 seconds

Rowing Option
4 Rounds
-Row 1000m @ 90% effort
-Row 500m @ 60-65% (recover)
-Rest 30 seconds