Wednesday – 4/8/2020

The Workout for Wednesday is:

WORKOUT FROM HOME
[Strength]
Every 3 minutes, for 15 minutes (5 sets)
-Max Tempo Push-Ups @50×0
*We did this same strength piece 2 weeks ago. Can you beat your old score? Some of you have been putting up some amazing push-up scores on your metcons. Let’s see if this holds true. Maybe video your awesome reps so we can post on insta!

[Metcon]
3 Rounds for Time
-20 Alternating Pistols OR Cossack Squats (get low!)
-80 Double-Unders OR Bar Taps
-80′ Handstand Walk OR 160′ Bear Crawl (hips must be higher than shoulders)

[Movement Conditioning]
EMOM x 10
-10 to 12 Russian OR American Swings (depending on weight or equipment)
*No Equipment: Perform 10 to 12 Glute Bridges (try to pause for a count at the top and really squeeze those cheeks)

[Engine Builder]
Anaerobic Day
6 Rounds
-Run/Machine :45 seconds @ very high intensity
-Rest 3:30
*Track your distance/cals.

PLUG AND PLAY OPTIONS
[Strength]
EMOM x 10 Minutes
-Bench Press x 2 reps
*Use heaviest weight across.

[Applied Strength/Conditioning]
Every :15 sec for 4:00 (16 intervals)
-3 Thrusters (115/75)

~Rest 3:00~

Every :30 second for 10:00 (20 intervals)
-1 Clean & Jerk (225/155)
*Should be a challenging load. Scale up or down based on level.

[Gymnastics]
5 Rounds for Time
-10 Bar Muscle-Ups
-20 Cal Row