Wednesday – 5/8/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
Tabata
-Mtn Climber
-Hollow Hold
-Jump Squats
-Superman Hold

(Mobility)
27 Squat Progression

(Specific)
2 Rounds
-5 Upright Rows
-5 Tempo Front Squats (53×1)
-5 1 1/4 Front Squats

STRENGTH
Front Squats
2 reps @ 70%
2 reps @ 75%
3 x 2 @ 80%

METCON
Every 3 minutes x 5 Rounds
-15/12 Cal Bike
-15 SDLHP (95/65)
-15 Toes-to-Bar
*Score is your slowest round. This is going to be hard, so a common scale with be 12 reps of everything.

EXTRA CREDIT
[Strength]
Clean & Jerk
3+1 @ 60%
3+1 @ 65%
2+1 @ 70%
4 x 2+1 @ 75%

Clean Pull
4 x 3 @ 100% (of clean)

[Gymnastics]
Cardionastics RMU
For Time
-100 Double-Unders + 20 Burpees OTB + 10 Ring MU
-80 Double-Unders + 18 Burpess OTB + 8 Ring MU
-60 Double-Unders + 16 Burpees OTB + 6 Ring MU
-40 Double-Unders + 14 Burpees OTB + 4 Ring MU
-20 Double-Unders + 12 Burpees OTB + 2 Ring MU
Yep, embrace the suck….

[Accessory]
Single Leg RDL
4 x 6-8 reps
*Start light and build in weight to something moderate for the day. Use a barbell, DB, or KBs.

[DTC Engine]
Ski
12 x 250m
Rest 2:00
*Start around 1k pace and decrease splits from there.