Wednesday – 12/4/2019

The Workout for Wednesday is:

STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
Strict Press x 7 reps
*Work up to 7RM for the day.

METCON
AMRAP x 20 Minutes
-Row 500/400m OR Bike 1200/1000m
-Max Unbroken Set of Gymnastics*
*Odd Sets: Pull-Ups (Rx+ Strict)
*Even Sets: Ring Dips (Rx+ Strict)
Score = Total Gymnastics Reps
*Athletes that do not have Ring Dips yet, perform narrow grip push-ups on DBs.

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
10 Russian KB Swings (124/80)
*A strong midline and hip extension is king!

[Applied Strength]
EMOM x 15
-1 Squat Clean
*All sets between 75-85%

[Engine Builder]
Warm-Up
-300m Run (easy pace)
-300m Run (moderate pace)
-300m Run (2 mile PR pace)
Rest 3 minutes
For Time
-2 Mile Run (2400m Air Runner)
Rest 3 minutes
-900m Cool Down Jog