Wednesday – 4/29/2020

The Workout for Wednesday is:

WORKOUT FROM HOME
[Strength]
Every 3 minutes, for 15 minutes (5 sets)
-Strict HSPU x 5 to 7 reps
-Handstand Hold x 20 sec
-Max Strict HSPU
*The goal is to go unbroken on the entire complex. Adjust the reps based on your skill level.

[Metcon]
*Check SugarWOD

[Accessory]
Static Towel Pulls: 5 x 12 sec.
*Check SugarWOD for details.

[Engine Builder]
*Check SugarWOD

PLUG AND PLAY
[Applied Strength]
In an 8 minute window…
Work up to a Heavy Power Clean Single for the day.
Rest 2:00, then..
Every 30 seconds, for 5 minutes
1 Power Clean @ 85%+ of heavy single.

[Metcon]
Every 3 minutes, for 15 minutes
-Run 200m
-1 Unbroken Set of “DT” (AHAP)
*DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
**Adjust weight up or down as needed.

[Tune]
4 Rounds
-60 Double-Unders
-20 Wall Balls (20/14)
-20 Push-Ups
*Time Cap = 10 minutes

[Engine Builder]
*Check SugarWOD.