Wednesday – 6/26/2019

The Workout for Wednesday is:

WARM-UP
AMRAP x 6
-5 Kang Squats (hands behind head)
-5 Inchworm + Push-Up
-5 Planking Shoulder Taps + Toe Taps
-5 Supermans
-5 Hollow Rocks

(Specific)
Review and Setup Metcon

METCON
For Time (40 minute cap)
10 Rounds
-5 Wall Balls (20/14)
-3 Burpees
-1 Deadlift (275/185)(Rx+ 315/205)

~Immediately into~

10 Rounds
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats

~Immediately into~

10 Rounds
-5 Wall Balls (20/14)
-3 Burpees
-1 Deadlift (275/185)

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]
3 Rounds
–Chinese Rows x 6 reps
Rest as needed
–Reverse Snow Angels x 20 reps
Rest as needed
-Weighted GHD Hip Extensions x 20 reps
Rest as needed

[Engine Builder]
Mix-Modal Option
4 Rounds
AMRAP x 8
-60/45 Cal Bike
-50 Russian KB Swings (70/55)
-Max Burpees in remaining time

Running Option
3 Rounds
Run 1200m @ 85-90% of Mile PR pace
Rest 1:1

Row Option
3 Rounds
Row 2500m with rate changes
Rest 5 minutes
* This week we’ll add a higher cadence rate in the middle of the piece, so you’ll row the first 500 meters at 22 s/m, the second at 24 s/m, the third at 26 s/m, then drop back to 24 s/m, and finish at 22 s/m.