Wednesday – 3/4/2020

The Workout for Wednesday is:

GROSS STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
-Deadlift x 3 reps
*Use heaviest weight across all 10 sets.

METCON
For Time
Buy-In: 1000m Row or 800m Run
~Then~
15 – 12 – 9
-Front Squat (135/95)(Rx+ 185/125)
-Toes-to-Bar
*Time Cap = 10 minutes

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]
4 Rounds
-1:00 Max Rep Double KB Front Rack Reverse Lunge
-2:00 Rest
*Choose load.

[Applied Strength]
Split Jerk
-4:00 of reps @ 70%
-4:00 of reps @ 75%
-4:00 of reps @ 80%
-4:00 to hit 1RM for the day.

[Gymnastics]
Every 2:00 Until Failure
-15/9 Cal Bike Erg
-2 Bar Muscle-Ups
*Add 2 BMUs every round
*DO NOT RIP!

[Engine Builder]
Max Aerobic Power Day
15 Rounds
-Machine 1:00
-Rest 1:00

Row Option: Yes
Bike Option: Yes
Run Option: Yes
Ski Option: Yes
*Track your cals/distance for each interval