Wednesday – 6/12/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
-400m Run
-5 Floor-to-Standing Rope Climbs

(Mobility)
Scap Pull-Ups x 5
Hanging Scap Circles x 5
Sleeper Stretch x 20 sec /side

(Specific)
Snatch Warm-Up

APPLIED STRENGTH
EMOM x 15
-3 Bar Facing Burpees (Rx+ 5 reps)
-1 Snatch (climbing)

METCON
For Time
-400m Run
-2 Rope Climbs
-400m Run
-4 Rope Climbs
-400m Run
-6 Rope Climbs
-400m Run
-8 Rope Climbs
*Time Cap = 15 minutes
*Rx+ Legless

OPTIONAL 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.

[Gross Strength]
Back Squat
5 x 10 (climbing)
*Build to heavy 10 for the day

[Accessory]
3 Rounds
-Supported DB/KB Row x 12 /side (control descent)
–Supine GHD Hold x 60 sec
Rest as needed between movements and rounds

[Gross Conditioning]
With a running clock…
From 0 to 15:00
-100 Burpees Over the Erg
-Max Distance Row in remaining time

Rest 5 minutes

From 20:00 to 30:00
-100/70 Cal Assault Bike
-Max KB Swings in remaining time (70/55)

[Engine Builder]
Running Option:
12 Rounds
-200m Run @ 90-100% of your 1-Mile PR Pace
-200m Jog @ easy pace

Rowing Option:
2 Rounds
-3000m Row with Rate Changes
Rest 5 minutes between rounds
*Row the first 500m at 22 s/m, the next at 24 s/m, then back to 22 s/m, and continue to alternate every 500m until you reach 3000m.