Wednesday – 9/25/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
4 Rounds
-10 H2H KB Swings
-8 KB Taters
-6 KB Windmills (3 per side)

(Mobility)
With a PVC Pipe
-10 Pass Throughs
-10 Around-the-Worlds
-30 sec Lat Opener
-30 sec Shoulder External Rotation
-10 Cuban Presses

(Specific)
Kipping Technique/Prep

METCON
For Time
-500m Meter Row
-20 Burpee Pull-Ups (Rx+ Bar MU)
-500m Meter Row

When the running clock reaches 10:00…

For Time
-40 Wall Balls (20/14)(Rx+ 30/20)
-40 Pull-Ups (Rx+ C2B)
-40 Wall Balls (20/14) (30/20)

When the running clock reaches 20:00…

For Time
-100 Abmat Sit-Ups (Rx+ 80 Toes-to-Bar)

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.

[Strength]
Strict Press
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 5 reps @ 80%
*Set 6 – 5 reps @ 80%
*Set 7 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

Deadlift
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by. . .

Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 4 reps @ 75-80%

[Accessory]
3 Rounds
60 second Front-Racked KB Wall Sit
20 Walking Lunges (KB Farmer’s Hold)
60 second Front-Racked KB Wall Sit
Rest 90 seconds

[Engine]
Running Endurance Option
One set of:
Run 1600 Meters @ 85% of 1-Mile Pace
Run 800 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 75% of 1-Mile Pace
Run 1600 Meters @ 80-85% of 1-Mile Pace

Rowing Endurance Option
4 Rounds
Row 1550 Meters
Rest 4 minutes