WEDNESDAY 10-2-19

Wednesday

Warm up

10 Minutes For Quality:

3 Strict Pull-ups

6 Kettlebell Goblet Squats

9 Kettlebell Swings

12 Calorie Bike

Performed with Light Kettlebell

WOD 1 (15 min Cap)

5 Rounds:

200 Meter Run

15/12 Calorie Row

12 Strict Handstand Push-ups

Warmup Sets

Take 3-6 Sets to Build to Your Opening 70%

Pause Front Squat

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Heavy

• Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause

• The pause will be 3 seconds in the bottom before standing

• The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)

• Build to a heavy complex over your last 3 sets

• Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

WOD 2

Warmup Set

With Workout Weight:

3-2-1

Back Squat

Push Jerk

Thruster

On the 3 Minutes x 3 Rounds:

7-5-3

Back Squat

Push Jerk

Thruster

Barbell: 50% of 1RM Clean and Jerk

• Cycling 45 reps per round on the barbell

• Each round flows as follows:

   7 Back Squats

   7 Push Jerks

   7 Thrusters

   5 Back Squats

   5 Push Jerks

   5 Thrusters

   3 Back Squats

   3 Push Jerks

   3 Thrusters

• While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we’re aiming for is roughly 2 minutes on and 1 minute off

• Adjust your percentage or the reps as needed to complete each round in the 2 minute area

• Rounds begin on the 0:00 – 3:00 – 6:00

• The bar will come from the floor, not out of the rack

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